Malabar Spinach (Cooked) – Nutritional Information
Malabar spinach, also known as Basella alba, is a vibrant, nutrient-rich leafy green that is a staple in many Asian and African cuisines. It offers a unique flavor and a range of health benefits. When cooked, Malabar spinach retains a significant amount of its essential nutrients, making it an excellent choice for a nutritious addition to your meals.
Ingredients Overview:
- Energy: 23 kcal
- Protein: 2.98 g
- Fat: 0.78 g
- Saturated Fat: 0.0 g
- Carbohydrates: 2.71 g
- Fiber: 2.1 g
- Sugar: 0.0 g
Micronutrients:
- Calcium: 124 mg
- Iron: 1.48 mg
- Magnesium: 48 mg
- Phosphorus: 36 mg
- Potassium: 256 mg
- Sodium: 55 mg
- Zinc: 0.3 mg
- Copper: 0.111 mcg
- Manganese: 0.255 mg
- Selenium: 0.9 mcg
Vitamins:
- Vitamin C: 5.9 mg
- Thiamin (B1): 0.106 mg
- Riboflavin (B2): 0.129 mg
- Niacin (B3): 0.787 mg
- Vitamin B6: 0.086 mg
- Folate (B9): 114 mcg
- Vitamin A: 58 mcg
- Vitamin B12: 0.0 mcg
- Vitamin E: 0.0 mg
- Vitamin D2: 0.0 mcg
Health Benefits & Usage:
Malabar spinach is a highly nutritious leafy green that stands out due to its impressive nutrient profile. Rich in vitamins A, C, and B9 (folate), it supports immune function, skin health, and cell regeneration. The fiber content aids in digestive health, while the moderate calcium and iron content make it a good plant-based option for maintaining bone strength and supporting overall metabolic function.
The high potassium content also makes it a great food for heart health, helping to manage blood pressure. Additionally, with its minimal fat and sugar content, it is a suitable choice for those following low-fat or low-sugar diets.
Incorporating Malabar spinach into your meals can enhance your daily intake of essential micronutrients, especially for vegetarians or those looking to diversify their greens.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Sodium: Yes (although it does contain some sodium, the levels are moderate)
Malabar spinach can be used in a variety of dishes, from curries and soups to stir-fries or simply sautéed with garlic and olive oil for a quick, nutritious side. Whether you’re seeking to boost your vitamin intake or add more fiber to your diet, this versatile green is a fantastic choice.
