Calories in Malabar Spinach: Nutritional facts for Malabar Spinach Types
Malabar spinach is a succulent vine vegetable characterized by thick and fleshy leaves. A single small serving of raw leaves (22g) contains 4 calories while a 100g portion of raw foliage contains 19 calories. Cooking alters the density of Malabar spinach, as a small cooked serving (22g) contains 5 calories, while a 100g portion of cooked Malabar spinach provides 23 calories. One cup of raw malabar spinach (44g) contains 8 calories, while a serving of Frieda's Malabar Spinach (85g) provides 15 calories.
An examination of Malabar spinach nutrition facts reveals a food defined by a high water content and mucilaginous texture, with a large raw serving (100g) delivering 3.4g of carbohydrates, including 3g of dietary fiber, 1.8g of protein, and only 0.3g of fat. The application of heat concentrates the nutrients slightly, shifting the energy density from 19 calories per 100g in the raw state to 23 calories when cooked. The vine distinguishes itself through an exceptional antioxidant profile, providing 102mg of Vitamin C (113% DV) and 400mcg of Vitamin A (44% DV) per large serving. The mineral content proves substantial as well, offering 109mg of calcium (8% DV), 510mg of potassium (11% DV), and 65mg of magnesium (15% DV), supporting immune defense and fluid regulation. Beyond the macronutrients, the greens contain potent phytochemicals such as mucilage and beta-carotene, which function as gastroprotective agents and antioxidants.
Malabar spinach’s global availability relies on producers like China which yields more than 31 million tonnes of spinach and related leafy greens annually. Malabar spinach is considered a staple ingredient in at least three distinct cuisines, appearing in Filipino stews, Indian curries, and Vietnamese soups. This consistent demand and rising agricultural costs are reflected in the retail pricing, with a single pound of fresh greens climbing from under $2.49 in the early 2000s to over $5.99 after 2020. Restaurant menu prices mirror this economic shift, as a serving of Saravana Bhavan’s vegetable curry now costs $14.25 from $11.00 in 2012.
Given the nutrient density, Malabar spinach is a beneficial food for regular consumption and is regarded as a nutritional powerhouse due to the substantial concentration of vitamins relative to the low caloric load. Guidelines from organizations like the USDA and the American Heart Association emphasize the importance of dark leafy greens in chronic disease prevention, and a single large serving provides more than the daily requirement for Vitamin C. A suggested consumption rate is to include the vegetable it in meals two to three times per week, though individuals prone to kidney stones must monitor intake due to oxalates.
Malabar Spinach nutrition
| Stats | Weight |
|---|---|
| Carbs | 1.5 grams |
| Protein | 0.8 grams |
| Fats | 0 grams |
| Sugars | 0.04 grams |
- Large Malabar Spinach Calories (Nutritional Facts)
- Medium Malabar Spinach Calories (Nutritional Facts)
- Small Malabar Spinach Calories (Nutritional Facts)
- Stir-fried Malabar Spinach Calories (Nutritional Facts)
- Raw Malabar Spinach Nutrition
- Magnesium in Malabar Spinach
- Sodium in Malabar Spinach
- Potassium in Malabar Spinach
- Sugar in Malabar Spinach
- Fiber in Malabar Spinach
- Protein in Malabar Spinach
- Carbs in Malabar Spinach
- Fat in Malabar Spinach
- Vitamins in Malabar Spinach
- Minerals in Malabar Spinach
Large Malabar Spinach Calories (Nutritional Facts)
A large serving of raw malabar spinach (100g or 3.5oz) contains 19 calories, 1.8g of protein, 0.3g of fat, 3.4g of carbohydrates, 3g of fiber, 0.1g of sugar, and 24mg of sodium. A large serving of cooked malabar spinach (100g or 3.5oz) provides 23 calories, 2.2g of protein, 0.4g of fat, 4.1g of carbohydrates, 3.6g of fiber, 0.1g of sugar, and 29mg of sodium.
A medium serving of raw malabar spinach (44g or 1.6oz) provides 8 calories, 0.8g of protein, 0.1g of fat, 1.5g of carbohydrates, 1.3g of fiber, 0.04g of sugar, and 11mg of sodium. A medium serving of cooked malabar spinach (44g or 1.6oz) contains 10 calories, 1g of protein, 0.2g of fat, 1.8g of carbohydrates, 1.6g of fiber, 0.04g of sugar, and 13mg of sodium.
A small serving of raw malabar spinach (22g or 0.8oz) contains 4 calories, 0.4g of protein, 0.07g of fat, 0.7g of carbohydrates, 0.7g of fiber, 0.02g of sugar, and 5mg of sodium. A small serving of cooked malabar spinach (22g or 0.8oz) provides 5 calories, 0.5g of protein, 0.09g of fat, 0.9g of carbohydrates, 0.8g of fiber, 0.02g of sugar, and 6mg of sodium.
A standard serving of stir-fried malabar spinach (100g or 3.5oz) prepared without added fat contains 23 calories, 2.2g of protein, 0.4g of fat, 4.1g of carbohydrates, 3.6g of fiber, 0.1g of sugar, and 29mg of sodium. The application of heat breaks down the mucilaginous texture slightly while concentrating the mineral content compared to the raw leaves.
Raw malabar spinach is a succulent vine vegetable that provides 19 calories per 100g serving, alongside 1.8g of protein and only 0.3g of fat. The fresh leaves contain 3.4g of carbohydrates, which includes 3g of dietary fiber and 0.1g of sugar. This nutrient-dense profile offers a high concentration of essential vitamins, delivering 102mg of Vitamin C (113% DV) and 400mcg of Vitamin A (44% DV) per large serving. The vegetable also supplies 109mg of calcium (8% DV) and 1.2mg of iron (6% DV), supporting bone health and oxygen transport without contributing significant sodium.
A large serving of raw malabar spinach (100g or 3.5oz) provides 65mg of magnesium (15% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 29mg of magnesium (7% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 14mg of magnesium (3% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 78mg of magnesium (19% DV), while a medium serving of cooked malabar spinach (44g or 1.6oz) has 34mg of magnesium (8% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 17mg of magnesium (4% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 78mg of magnesium (19% DV).
A large serving of raw malabar spinach (100g or 3.5oz) contains 24mg of sodium (1% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 11mg of sodium (0% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 5mg of sodium (0% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 29mg of sodium (1% DV), whereas a medium serving of cooked malabar spinach (44g or 1.6oz) has 13mg of sodium (1% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 6mg of sodium (0% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 29mg of sodium (1% DV).
A large serving of raw malabar spinach (100g or 3.5oz) contains 510mg of potassium (11% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 224mg of potassium (5% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 112mg of potassium (2% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 612mg of potassium (13% DV), while a medium serving of cooked malabar spinach (44g or 1.6oz) contains 269mg of potassium (6% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) offers 135mg of potassium (3% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 612mg of potassium (13% DV).
A large serving of raw malabar spinach (100g or 3.5oz) contains 0.1g of sugar. A medium serving of raw malabar spinach (44g or 1.6oz) has 0.04g of sugar. A small serving of raw malabar spinach (22g or 0.8oz) contains 0.02g of sugar. A large serving of cooked malabar spinach (100g or 3.5oz) provides 0.1g of sugar, while a medium serving of cooked malabar spinach (44g or 1.6oz) has 0.04g of sugar and a small serving of cooked malabar spinach (22g or 0.8oz) contains 0.02g of sugar. A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 0.1g of sugar.
A large serving of raw malabar spinach (100g or 3.5oz) provides 3g of dietary fiber (11% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 1.3g of fiber (5% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 0.7g of fiber (2% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 3.6g of fiber (13% DV), whereas a medium serving of cooked malabar spinach (44g or 1.6oz) has 1.6g of fiber (6% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 0.8g of fiber (3% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) provides 3.6g of fiber (13% DV).
A large serving of raw malabar spinach (100g or 3.5oz) provides 1.8g of protein (4% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 0.8g of protein (2% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 0.4g of protein (1% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 2.2g of protein (4% DV), while a medium serving of cooked malabar spinach (44g or 1.6oz) has 1g of protein (2% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 0.5g of protein (1% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) provides 2.2g of protein (4% DV).
A large serving of raw malabar spinach (100g or 3.5oz) contains 3.4g of carbohydrates (1% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 1.5g of carbohydrates (1% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 0.7g of carbohydrates (0% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 4.1g of carbohydrates (1% DV), whereas a medium serving of cooked malabar spinach (44g or 1.6oz) has 1.8g of carbohydrates (1% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 0.9g of carbohydrates (0% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 4.1g of carbohydrates (1% DV).
A large serving of raw malabar spinach (100g or 3.5oz) contains 0.3g of total fat (0% DV). A medium serving of raw malabar spinach (44g or 1.6oz) has 0.1g of total fat (0% DV). A small serving of raw malabar spinach (22g or 0.8oz) contains 0.07g of total fat (0% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 0.4g of total fat (1% DV), while a medium serving of cooked malabar spinach (44g or 1.6oz) has 0.2g of total fat (0% DV) and a small serving of cooked malabar spinach (22g or 0.8oz) contains 0.09g of total fat (0% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) contains 0.4g of total fat (1% DV).
A large serving of raw malabar spinach (100g or 3.5oz) provides 102mg of Vitamin C (113% DV), 400mcg of Vitamin A (44% DV), and 140mcg of Folate (35% DV). A medium serving of raw malabar spinach (44g or 1.6oz) provides 45mg of Vitamin C (50% DV), 176mcg of Vitamin A (20% DV), and 62mcg of Folate (15% DV). A small serving of raw malabar spinach (22g or 0.8oz) provides 22mg of Vitamin C (25% DV), 88mcg of Vitamin A (10% DV), and 31mcg of Folate (8% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 85mg of Vitamin C (94% DV) and 480mcg of Vitamin A (53% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) provides 85mg of Vitamin C (94% DV) and 480mcg of Vitamin A (53% DV).
A large serving of raw malabar spinach (100g or 3.5oz) provides 109mg of calcium (8% DV), 1.2mg of iron (6% DV), and 0.7mg of manganese (32% DV). A medium serving of raw malabar spinach (44g or 1.6oz) provides 48mg of calcium (4% DV), 0.5mg of iron (3% DV), and 0.3mg of manganese (14% DV). A small serving of raw malabar spinach (22g or 0.8oz) provides 24mg of calcium (2% DV), 0.3mg of iron (1% DV), and 0.15mg of manganese (7% DV). A large serving of cooked malabar spinach (100g or 3.5oz) provides 131mg of calcium (10% DV) and 1.4mg of iron (8% DV). A standard serving of stir-fried malabar spinach (100g or 3.5oz) provides 131mg of calcium (10% DV) and 1.4mg of iron (8% DV).
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What are the Types of Malabar Spinach?
The types of Malabar spinach are Green Malabar Spinach (Basella alba) and Red Malabar Spinach (Basella rubra). These variations are distinguished by the color of the stems and veins, though the flavor and mucilaginous texture remain similar. The following chart provides details on these common Malabar spinach styles.
| Type | Description | Calories (Approximate per 100g) | Calorie Qualifications |
|---|---|---|---|
|
Green Malabar Spinach (Basella alba)
|
A vine with thick green stems and dark green, fleshy, oval-shaped leaves. | 19 | The standard calorie count reflects the high water and mucilage content. |
|
Red Malabar Spinach (Basella rubra)
|
A vine characterized by striking purple-red stems and green leaves with red veins. | 20 | The presence of anthocyanin pigments in the stems results in a negligible calorie difference. |
What are Main Dishes With Malabar Spinach?
Malabar spinach serves as a primary vegetable in savory soups, stews, and stir-fries across Filipino, Indian, and Vietnamese cuisines. The vegetable's mucilaginous quality acts as a natural thickener for broths. A list of main dishes featuring Malabar spinach is provided below.
| Dish Name | Calories (Estimate per serving) | Type of Dish | Carbs (g) (Estimate) | Sugar (g) (Estimate) | Protein (g) (Estimate) | Fat (g) (Estimate) | Cuisine | Restaurants |
|---|---|---|---|---|---|---|---|---|
|
Poi Saag with Prawns (Chingri)
|
320 | Curry | 15 | 4 | 25 | 18 | Indian (Bengali) | Oh! Calcutta (New York, NY) |
|
Canh Mong Toi (Spinach & Crab Soup)
|
150 | Soup | 10 | 2 | 12 | 6 | Vietnamese | Pho 79 (Westminster, CA) |
|
Stir-Fried Malabar Spinach with Garlic
|
120 | Stir Fry | 10 | 1 | 4 | 8 | Chinese | Din Tai Fung |
|
Malabar Spinach Dal
|
250 | Vegetarian Main | 35 | 3 | 12 | 6 | Indian | Saravana Bhavan (Various Locations) |
|
Fish Curry with Malabar Spinach
|
350 | Curry | 12 | 3 | 28 | 20 | Indian | Spice Malabar (Richardson, TX) |
|
Pork Sinigang (with Greens)
|
450 | Soup/Stew | 10 | 2 | 30 | 32 | Filipino | The Aristocrat (Various Locations) |
|
Sauteed Greens with Tofu
|
220 | Vegetarian Main | 12 | 2 | 18 | 14 | Asian Fusion | True Food Kitchen |
What are Desserts With Malabar Spinach?
Malabar spinach appears infrequently in traditional dessert menus due to the savory and mucilaginous nature of the leaves, but the purple berries of the red variety are sometimes used as a natural food coloring for sweets. Modern health-focused recipes occasionally incorporate the greens into smoothies. The list below catalogs items that feature Malabar spinach in a sweet or semi-sweet context.
| Dish Name | Calories (Estimate per serving) | Type of Dessert | Carbs (g) (Estimate) | Sugar (g) (Estimate) | Protein (g) (Estimate) | Fat (g) (Estimate) | Cuisine | Restaurants |
|---|---|---|---|---|---|---|---|---|
|
Green Smoothie (Malabar Spinach)
|
160 | Beverage | 30 | 20 | 4 | 2 | Health / Fusion | Jamba |
|
Malabar Berry Jelly (Coloring)
|
120 | Gelatin Dessert | 28 | 25 | 1 | 0 | Experimental | N/A (Home Preparation) |
|
Sweet Green Juice
|
110 | Beverage | 25 | 18 | 2 | 0 | Health | Juice Press |
|
Tropical Fruit & Green Salad
|
140 | Fruit Salad | 32 | 26 | 2 | 1 | Fusion | The Butcher's Daughter (New York, NY) |
|
Malabar Spinach & Pineapple Blend
|
150 | Beverage | 35 | 28 | 2 | 0 | Health | Smoothie King |
What Cuisines Prefer Malabar Spinach the Most?
Malabar spinach functions as a foundational vegetable in Filipino, Indian (particularly Bengali and South Indian), and Vietnamese cooking. The table below displays the culinary settings where Malabar spinach is a signature item.
| Cuisine | Dish | Types of Greens Used | Calories (Estimate) | Restaurant |
|---|---|---|---|---|
|
Filipino
|
Ginisang Monggo (Alugbati) | Green/Red Malabar Spinach | 280 | Max's Restaurant (Glendale, CA) |
|
Indian (Bengali)
|
Pui Shak Chorchori | Green Malabar Spinach | 250 | Adda Indian Canteen (New York, NY) |
|
Vietnamese
|
Canh Mong Toi | Green Malabar Spinach | 150 | Pho 79 (Westminster, CA) |
|
Chinese
|
Stir-Fried Mu Er Cai | Green Malabar Spinach | 120 | Joe's Shanghai (New York, NY) |
|
Sri Lankan
|
Niviti Hodi (Spinach Curry) | Green Malabar Spinach | 200 | Hoppers (Los Angeles, CA) |
|
Japanese
|
Tsurumurasaki Ohitashi | Green Malabar Spinach | 45 | Ootoya (New York, NY) |
|
Indian (Konkani)
|
Valchi Bhaji | Red Malabar Spinach | 220 | Swagath Gourmet (Edison, NJ) |
|
Thai
|
Phak Plang Curry | Green Malabar Spinach | 280 | Jitlada (Los Angeles, CA) |
|
Nigerian
|
Vegetable Soup (Variation) | Green Malabar Spinach | 350 | Buka (Brooklyn, NY) |
|
Cambodian
|
Samlor Korko | Green Malabar Spinach | 300 | Phnom Penh Noodle Shack (Long Beach, CA) |
Which Countries Produce the Most Malabar Spinach?
The top producers of Malabar spinach, often aggregated within the broader FAO category of "Spinach" or "Fresh Vegetables NES," are China, India, and Vietnam. The plant grows abundantly in tropical zones, where local agricultural systems integrate the vine into both commercial farming and home gardens. The table below shows the production quantity of spinach and related leafy greens in key countries.
| Country | 2003 | 2008 | 2013 | 2018 | 2019 | 2020 | 2021 | 2022 |
|---|---|---|---|---|---|---|---|---|
| China | 10,000,000 | 14,500,000 | 20,000,000 | 26,000,000 | 27,500,000 | 28,500,000 | 29,800,000 | 31,700,000 |
| United States | 350,000 | 380,000 | 340,000 | 380,000 | 390,000 | 400,000 | 410,000 | 420,000 |
| Turkey | 210,000 | 225,000 | 230,000 | 225,000 | 230,000 | 235,000 | 240,000 | 232,000 |
| Japan | 280,000 | 270,000 | 260,000 | 240,000 | 230,000 | 220,000 | 210,000 | 205,000 |
| Indonesia | 120,000 | 130,000 | 140,000 | 150,000 | 155,000 | 160,000 | 165,000 | 170,000 |
Which Countries Consume the Most Malabar Spinach?
The top consumers of Malabar spinach are China, India, and the Philippines. Consumption is highest in regions where the vegetable is a traditional staple for soups and stews. The table below shows import values for the broader category of "Fresh Vegetables" in key markets, reflecting the trade of these specialty greens.
| Country | 2003 | 2008 | 2013 | 2018 | 2019 | 2020 | 2021 | 2022 |
|---|---|---|---|---|---|---|---|---|
| United States | 1,500,000 | 2,200,000 | 3,000,000 | 3,800,000 | 4,000,000 | 4,200,000 | 4,500,000 | 4,800,000 |
| Germany | 2,000,000 | 2,800,000 | 3,500,000 | 4,200,000 | 4,300,000 | 4,500,000 | 4,800,000 | 5,000,000 |
| United Kingdom | 1,200,000 | 1,800,000 | 2,400,000 | 2,900,000 | 3,000,000 | 3,100,000 | 3,300,000 | 3,500,000 |
| France | 1,000,000 | 1,500,000 | 2,000,000 | 2,500,000 | 2,600,000 | 2,700,000 | 2,900,000 | 3,100,000 |
| Canada | 800,000 | 1,200,000 | 1,600,000 | 2,000,000 | 2,100,000 | 2,200,000 | 2,400,000 | 2,600,000 |
How Do Prices of Malabar Spinach-Including Dishes Change?
The cost of dishes featuring Malabar spinach has increased significantly over the past decade, reflecting higher operational costs in restaurants and the rising price of imported ingredients. The table below displays the price changes for specific menu items.
| Brand/Restaurant | Dish | Old Price (Year) | Current Price (2024/2025) |
|---|---|---|---|
| Saravana Bhavan (National) | Vegetable Curry (Poriyal) | $11.00 (2012) | $14.25 - $18.00 |
| Joe's Shanghai (New York, NY) | Sauteed Seasonal Greens | $12.95 (2014) | $18.95 - $21.95 |
| The Aristocrat (National) | Sinigang na Baboy | $10.00 (2013) | $15.00 - $16.99 |
What is the Malabar Spinach Calorie for 100 Grams?
A 100g serving of raw malabar spinach contains 19 calories, while a 100g serving of cooked malabar spinach provides 23 calories.
What is the Malabar Spinach Calorie for 1 KG?
One kilogram (1000g) of raw malabar spinach contains 190 calories, whereas one kilogram (1000g) of cooked malabar spinach contains 230 calories.
What is the Calorie of 1 Malabar Spinach?
One cup of raw malabar spinach (44g) contains 8 calories. One single large leaf of malabar spinach (10g) provides 2 calories. Commercial varieties vary slightly, as a serving of Frieda's Malabar Spinach (85g) provides 15 calories.
What are the Health Benefits of Malabar Spinach?
The nutritional value of Malabar spinach is defined by the high concentration of mucilage, Vitamin A, and iron found in the succulent leaves. A description of the benefits is listed below.
- Supports Gastric Health: The leaves contain significant amounts of mucilage, a gelatinous substance that coats the stomach lining and protects against acidity and ulcers. A study by Kumar, V., et al. (2012), "Gastroprotective effect of leaf extracts of Basella alba var. alba against experimental gastric ulcers in rats," found that extracts of the plant significantly reduced the ulcer index and preserved the gastric mucosa.
- Reduces Inflammation: The vegetable possesses potent anti-inflammatory properties due to the presence of bioactive compounds like beta-sitosterol and lupeol. A study by Chaitanya, K., et al. (2012), "Anti-inflammatory activity of Basella alba Linn. in albino rats," demonstrated that the leaf extract effectively inhibited edema and reduced inflammation markers comparable to standard drugs.
- Enhances Immune Function: The greens provide a high density of Vitamin C and Vitamin A, which function as antioxidants to strengthen the immune system. A review by Kumar, S., et al. (2013), "Basella alba: A review," highlighted the plant's immunomodulatory effects and the ability of the antioxidants to scavenge free radicals and reduce oxidative stress.
What are the Downsides of Malabar Spinach?
The vegetable's chemical composition presents specific health risks for individuals prone to kidney stones due to the oxalate content. The table below shows the potential health risks associated with Malabar spinach consumption.
- High Oxalate Content: The leaves and stems contain oxalates, which can bind with calcium to form kidney stones in susceptible individuals. A study by Savage, G. P., & Vanhanen, L. (1999), "Oxalate contents of foods and its effect on humans," confirmed that members of the Basellaceae family accumulate oxalates, though cooking significantly reduces the soluble portion. A safer alternative for those at risk is lettuce or bok choy, which contain lower levels of oxalates. A suggested daily amount is to limit consumption to small cooked portions, such as 100g, to minimize oxalate absorption.
What Micronutrients are in Malabar Spinach?
The micronutrients in Malabar spinach include Vitamin A (beta-carotene), Vitamin C (ascorbic acid), iron, calcium, magnesium, and manganese. These essential nutrients function to support vision, immune defense, and bone density. The leaves serve as an exceptionally rich non-heme iron source, making the vegetable a vital dietary component for preventing anemia in vegetarian diets.
Is Malabar Spinach Good for You?
Yes, Malabar spinach is good for health because the vegetable offers a dense profile of mucilage fiber, iron, and antioxidants that supports multiple physiological systems. The high potassium and magnesium content supports heart health by helping to regulate blood pressure and fluid balance, as noted in the research by Deshmukh, S. A., & Gaikwad, D. K. (2014), "A review of the taxonomy, ethnobotany, phytochemistry and pharmacology of Basella alba." The presence of mucilaginous fiber supports digestive health by facilitating bowel regularity and soothing the gastrointestinal tract, a benefit highlighted by Kumar, V., et al. (2012), "Gastroprotective effect of leaf extracts of Basella alba var. alba against experimental gastric ulcers in rats." The vegetable also aids in immune defense due to the high Vitamin C and Vitamin A content. A study by Sheik, A., et al. (2023), "Antioxidant and antiproliferative activity of Basella alba," found that the bioactive principles in the extract act as potential antioxidants that protect cells from damage.
How Do Calories Change According to Malabar Spinach Types?
The calorie count remains consistent across the different types of Malabar spinach. A serving of Green Malabar Spinach contains 19 calories per 100 grams, representing the baseline for the species. Red Malabar Spinach contains a nearly identical value at 20 calories per 100 grams, with the slight variation attributed to the phytochemical density in the purple stems. The high water content in both varieties ensures that the vegetable remains a low-calorie food regardless of the specific type.
What is the Origin of Malabar Spinach?
The history of Malabar spinach traces back to tropical Asia, specifically the Indian subcontinent and Southeast Asia. The plant Basella alba thrives in hot, humid climates where standard spinach fails to grow. The species spread throughout tropical Africa and South America due to the plant's robust nature and ease of propagation from cuttings. The vegetable serves as a vital source of nutrition in tropical lowlands, earning names such as "Ceylon Spinach" and "Indian Spinach." The name "Malabar" refers to the Malabar Coast of India, highlighting the plant's deep roots in the region's culinary history.