Cratox AI
malabar spinach cooked
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Malabar spinach, cooked

🔥 23 Calories
💪 3g Protein
⚡ 2.7g Carbohydrates
🥑 0.8g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Malabar spinach, cooked
Energy density
Light
23 kcal per 100g
Macro energy profile
Balanced
40% Protein · 36% Carbohydrates · 24% Fat
Glycemic profile
Low GI
GI 15 · GL 0.4
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

23
kcal/100g
Protein
3g
Carbohydrates
2.7g
Fat
0.8g
Glycemic Index:
15

About Malabar spinach, cooked

Malabar spinach, also known as Basella alba, is a leafy green vegetable native to Southeast Asia and widely cultivated in tropical regions. This versatile plant thrives in warm climates and can be grown in various soil types. It is particularly cherished for its succulent leaves, which can be used in a variety of culinary dishes. The plant is characterized by its vibrant green color and thick, fleshy leaves, making it a popular choice in many Asian cuisines.

Nutritionally, cooked Malabar spinach is low in calories, providing only 23 calories per 100 grams, while being a good source of protein, fiber, and essential vitamins and minerals. It is particularly noted for its high levels of iron and vitamin A, contributing to its reputation as a nutrient-dense food. This leafy green can be enjoyed in salads, stir-fries, or as a nutritious addition to soups, promoting overall health and wellbeing.

Health Benefits

Rich in vitamins and minerals essential for overall health.
Supports eye health due to high vitamin A content.
Contains antioxidants that help combat oxidative stress.
Promotes digestion due to its fiber content.
Aids in maintaining healthy skin.
Supports weight management as a low-calorie food.
May help in regulating blood sugar levels.
Contributes to healthy bone development with its calcium content.
Contains anti-inflammatory properties.
May help improve heart health by providing essential nutrients.

Recommended Food Pairings

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Malabar spinach pairs well with garlic, enhancing its flavor and providing additional health benefits.
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Combine with tofu for a protein-rich vegetarian dish.
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Add to coconut milk-based curries for a creamy texture and added nutrients.
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Serve with grilled fish for a balanced meal rich in omega-3 fatty acids.
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Mix with tomatoes and onions for a vibrant salad that boosts vitamin intake.

How to Consume

Serving size
150g, 1 medium cup
Frequency
2-3 times per week
  • •Sauté with olive oil and garlic for a quick side dish.
  • •Incorporate into smoothies for added nutrients.
  • •Use in soups and stews to enhance texture and flavor.
  • •Stir-fry with other vegetables for a colorful meal.
  • •Steam lightly to preserve nutrients and flavor.

Selection & Storage

How to choose:

  • ✓Select leaves that are vibrant green and free from blemishes.
  • ✓Choose fresh Malabar spinach with a firm texture.
  • ✓Avoid wilted or yellowing leaves, as they indicate age.
  • ✓Look for leaves that have a slightly glossy surface.
Storage
Store in a cool, dry place or in the refrigerator at 4°C (39°F) to maintain freshness.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with a history of oxalate-related kidney stones should limit intake.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.

Frequently Asked Questions

How many calories does Malabar spinach, cooked have?

Malabar spinach, when cooked, contains approximately 23 calories per 100 grams. This low-calorie profile makes it an excellent choice for those looking to maintain or lose weight while enjoying a nutrient-rich vegetable.

Is Malabar spinach, cooked healthy?

Yes, Malabar spinach is considered very healthy. It is rich in vitamins A and C, iron, and antioxidants. Its high fiber content supports digestion and weight management, making it a beneficial addition to a balanced diet.

How should Malabar spinach, cooked be stored?

Cooked Malabar spinach should be stored in an airtight container in the refrigerator and consumed within 5-7 days for optimal freshness. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Malabar spinach, cooked?

Eating cooked Malabar spinach offers numerous health benefits, including improved eye health, enhanced immunity due to its high antioxidant content, and support for digestive health thanks to its fiber. Additionally, it is low in calories, making it ideal for weight management.

How much Malabar spinach, cooked can I eat per day?

A recommended portion of cooked Malabar spinach is about 150 grams, which can be included in your diet 2-3 times per week to reap its health benefits without overconsumption.

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