USDA Standard Reference · Vegetables and Vegetable Products

Malabar spinach, cooked

According to USDA FoodData Central (FDC ID 169400, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

23
Caloriesvery low density
3.0g
Proteinmoderate · 6% DV
2.7g
Carbslow · 1% DV
0.8g
Fatlow · 1% DV
23 calories per 100g

Malabar spinach, cooked contains 23 calories per 100g according to USDA FoodData Central. It has 3.0g of protein, 0.8g of fat, and 2.7g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.

  • More protein than 27% of USDA whole foods

The verdict

Malabar spinach, cooked is a low-calorie food at just 23 kcal per 100g.

3.0g
protein per 100g
Top 73%
protein vs USDA whole foods
23
calories per 100g
2.1g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

More in Vegetables and Vegetable Products FDA labeling rules →

Malabar spinach, cooked contains 23 calories per 100g, according to the USDA FoodData Central database. It provides 3.0g of protein, 0.8g of fat, and 2.7g of carbohydrates per 100g. Dietary fiber: 2.1g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

🥩 Low Carb ❤️ Low Fat 🪶 Very Low Calorie 🧂 Low Sodium

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Malabar spinach, cooked is catalogued there as FDC ID 169400, a usda standard reference entry, in the "Vegetables and Vegetable Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

By the per-100g standardization, Malabar spinach, cooked reads as low carb, low fat, very low calorie, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Vegetables and Vegetable Products group for context.

Nutritional Value at a Glance

Malabar spinach, cooked balances protein, fat, and carbohydrates without any single macro dominating.

At 8% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 100g Amount per serving Calories 23 % Daily Value* Total Fat 0.8g 1% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 55mg 2% Total Carbohydrate 3g 1% Dietary Fiber 2g 8% Total Sugars 0g Includes 0g Added Sugars 0% Protein 3g Vitamin D 0mcg 0% Calcium 124mg 10% Iron 1mg 8% Potassium 256mg 5% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

23
Calories per 100g

23 kcal = 1% of FDA 2,000 kcal Daily Value

0%100%1of 2,000 kcal
23 kcal = 1% of FDA 2,000 kcal Daily Value
P: 3.0gF: 0.8gC: 2.7g
3.0g
Protein
6% DV
0.8g
Total Fat
1% DV
2.7g
Carbs
1% DV
2.1g
Fiber
8% DV
55mg
Sodium
2% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

How Malabar spinach, cooked compares to Vegetables and Vegetable Products

Per 100 g, against the average across all vegetables and vegetable products foods in USDA FoodData Central.

75% Higher in protein than 75% of vegetables and vegetable products on record.

Calories 64% below average
This food23 kcal
Category avg63 kcal
Protein 7% above average
This food3.0g
Category avg2.8g
Carbs 78% below average
This food2.7g
Category avg12.4g
Fat 23% below average
This food0.8g
Category avg1.0g

Category averages computed live across the USDA Vegetables and Vegetable Products group. Compare against a specific food →

Where Malabar spinach, cooked ranks on protein

Its 3.0g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Malabar spinach, cooked vs every USDA reference food

USDA reference (whole) foods with a protein value

3 27th percentile higher than 27% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). This entry sits in this band. 5–10: 1,170 USDA reference foods (15%). Above this entry. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Where Malabar spinach, cooked sits among Vegetables and Vegetable Products

Plotted by protein and calorie percentile among the 832 Vegetables and Vegetable Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.

Malabar spinach, cooked: 73rd protein percentile, 24th calorie percentile among Vegetables and Vegetable Products foods

026.052.077.9103.9025.250.475.6100.8Protein percentileCalorie percentileSeaweed, Canadian Cultivated EMI-TSUNOMATA, dry: Protein percentile 99, Calorie percentile 96Cress, garden, raw: Protein percentile 64, Calorie percentile 41New Zealand spinach, cooked, boiled, drained, without salt: Protein percentile 29, Calorie percentile 1Squash, winter, hubbard, raw: Protein percentile 50, Calorie percentile 54Borage, cooked, boiled, drained, with salt: Protein percentile 52, Calorie percentile 28Corn, sweet, white, canned, vacuum pack, no salt added: Protein percentile 59, Calorie percentile 72Peppers, chili, green, canned: Protein percentile 7, Calorie percentile 19Asparagus, frozen, unprepared: Protein percentile 78, Calorie percentile 27Mushrooms, shiitake, raw: Protein percentile 57, Calorie percentile 45Radishes, raw: Protein percentile 6, Calorie percentile 7Taro, tahitian, raw: Protein percentile 68, Calorie percentile 58Chayote, fruit, cooked, boiled, drained, with salt: Protein percentile 4, Calorie percentile 21Pickles, cucumber, sweet (includes bread and butter pickles): Protein percentile 3, Calorie percentile 78Cabbage, japanese style, fresh, pickled: Protein percentile 37, Calorie percentile 38Carrots, frozen, cooked, boiled, drained, without salt: Protein percentile 3, Calorie percentile 51Peas and carrots, frozen, cooked, boiled, drained, without salt: Protein percentile 75, Calorie percentile 61Tomatoes, red, ripe, canned, stewed: Protein percentile 16, Calorie percentile 30Beans, pinto, mature seeds, sprouted, raw: Protein percentile 90, Calorie percentile 65Pumpkin leaves, cooked, boiled, drained, with salt: Protein percentile 67, Calorie percentile 19Butterbur, (fuki), raw: Protein percentile 1, Calorie percentile 3Peas, green, raw: Protein percentile 91, Calorie percentile 74Potatoes, o'brien, frozen, unprepared: Protein percentile 44, Calorie percentile 71Squash, summer, all varieties, raw: Protein percentile 27, Calorie percentile 7Potatoes, microwaved, cooked, in skin, flesh and skin, with salt: Protein percentile 60, Calorie percentile 84Malabar spinach, cooked: Protein percentile 73, Calorie percentile 24High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Malabar spinach, cooked: 73rd protein percentile, 24th calorie percentile among Vegetables and Vegetable Products foods
Read the chart as text
  • Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry: Protein percentile 99, Calorie percentile 96
  • Cress, garden, raw: Protein percentile 64, Calorie percentile 41
  • New Zealand spinach, cooked, boiled, drained, without salt: Protein percentile 29, Calorie percentile 1
  • Squash, winter, hubbard, raw: Protein percentile 50, Calorie percentile 54
  • Borage, cooked, boiled, drained, with salt: Protein percentile 52, Calorie percentile 28
  • Corn, sweet, white, canned, vacuum pack, no salt added: Protein percentile 59, Calorie percentile 72
  • Peppers, chili, green, canned: Protein percentile 7, Calorie percentile 19
  • Asparagus, frozen, unprepared: Protein percentile 78, Calorie percentile 27
  • Mushrooms, shiitake, raw: Protein percentile 57, Calorie percentile 45
  • Radishes, raw: Protein percentile 6, Calorie percentile 7
  • Taro, tahitian, raw: Protein percentile 68, Calorie percentile 58
  • Chayote, fruit, cooked, boiled, drained, with salt: Protein percentile 4, Calorie percentile 21
  • Pickles, cucumber, sweet (includes bread and butter pickles): Protein percentile 3, Calorie percentile 78
  • Cabbage, japanese style, fresh, pickled: Protein percentile 37, Calorie percentile 38
  • Carrots, frozen, cooked, boiled, drained, without salt: Protein percentile 3, Calorie percentile 51
  • Peas and carrots, frozen, cooked, boiled, drained, without salt: Protein percentile 75, Calorie percentile 61
  • Tomatoes, red, ripe, canned, stewed: Protein percentile 16, Calorie percentile 30
  • Beans, pinto, mature seeds, sprouted, raw: Protein percentile 90, Calorie percentile 65
  • Pumpkin leaves, cooked, boiled, drained, with salt: Protein percentile 67, Calorie percentile 19
  • Butterbur, (fuki), raw: Protein percentile 1, Calorie percentile 3
  • Peas, green, raw: Protein percentile 91, Calorie percentile 74
  • Potatoes, o'brien, frozen, unprepared: Protein percentile 44, Calorie percentile 71
  • Squash, summer, all varieties, raw: Protein percentile 27, Calorie percentile 7
  • Potatoes, microwaved, cooked, in skin, flesh and skin, with salt: Protein percentile 60, Calorie percentile 84
  • Malabar spinach, cooked: Protein percentile 73, Calorie percentile 24
Read the chart

Malabar spinach, cooked ranks at the 73rd percentile for protein and the 24th percentile for calories among Vegetables and Vegetable Products foods (n=832). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.

  • Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry: 99th protein percentile, 96th calorie percentile
  • Cress, garden, raw: 64th protein percentile, 41st calorie percentile
  • New Zealand spinach, cooked, boiled, drained, without salt: 29th protein percentile, 1st calorie percentile
  • Squash, winter, hubbard, raw: 50th protein percentile, 54th calorie percentile
  • Borage, cooked, boiled, drained, with salt: 52nd protein percentile, 28th calorie percentile
  • Corn, sweet, white, canned, vacuum pack, no salt added: 59th protein percentile, 72nd calorie percentile
  • Peppers, chili, green, canned: 7th protein percentile, 19th calorie percentile
  • Asparagus, frozen, unprepared: 78th protein percentile, 27th calorie percentile
  • Mushrooms, shiitake, raw: 57th protein percentile, 45th calorie percentile
  • Radishes, raw: 6th protein percentile, 7th calorie percentile
  • Taro, tahitian, raw: 68th protein percentile, 58th calorie percentile
  • Chayote, fruit, cooked, boiled, drained, with salt: 4th protein percentile, 21st calorie percentile

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 2.7 G
1%
Energy 23 KCAL
Fiber, total dietary 2.1 G
8%
Protein 3.0 G
6%
Total lipid (fat) 0.78 G
1%
Ash 1.0 G
Energy 96.0 kJ
Water 92.5 G

Vitamins

Nutrient Amount % DV
Folate, DFE 114.0 UG
Folate, food 114.0 UG
Folate, total 114.0 UG
Folic acid 0.0 UG
Niacin 1 MG
Pantothenic acid 0 MG
Riboflavin 0 MG
Thiamin 0 MG
Vitamin B-12 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 6 MG

Minerals

Nutrient Amount % DV
Calcium, Ca 124 MG
10%
Iron, Fe 1 MG
8%
Potassium, K 256 MG
5%
Sodium, Na 55 MG
2%
Vitamin D (D2 + D3), International Units 0 IU
0%
Copper, Cu 0 MG
Magnesium, Mg 48 MG
Manganese, Mn 0 MG
Phosphorus, P 36 MG
Retinol 0.0 UG
Selenium, Se 0.9 UG
Vitamin A, IU 1158 IU
Vitamin A, RAE 58.0 UG
Vitamin D (D2 + D3) 0.0 UG
Zinc, Zn 0 MG

Lipids

Nutrient Amount % DV
Cholesterol 0 MG
0%
Fatty acids, total trans 0.00 G

Key takeaways

  • Malabar spinach, cooked delivers 3.0g of protein per 100g, more than 27% of USDA whole foods. See the protein ranking
  • It carries 23 calories per 100g - below the vegetables and vegetable products average of 63. Compare vegetables and vegetable products
  • Based on its per-100g profile, it fits low carb, low fat, very low calorie patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Alfalfa seeds, sprouted, raw

Whole Food
23 cal
P: 4.0gF: 0.7gC: 2.1g

Amaranth leaves, raw

Whole Food
23 cal
P: 2.5gF: 0.3gC: 4.0g

Cabbage, common, cooked, boiled, drained, with salt

Whole Food
23 cal
P: 1.3gF: 0.1gC: 5.5g

Cabbage, cooked, boiled, drained, without salt

Whole Food
23 cal
P: 1.3gF: 0.1gC: 5.5g

Carrots, canned, no salt added, solids and liquids

Whole Food
23 cal
P: 0.6gF: 0.1gC: 5.4g

Carrots, canned, regular pack, solids and liquids

Whole Food
23 cal
P: 0.6gF: 0.1gC: 5.4g

→ Compare Malabar spinach, cooked side-by-side with Alfalfa seeds and Amaranth leaves

Frequently Asked Questions

How many calories are in Malabar spinach, cooked? ▼
Malabar spinach, cooked contains 23 calories per 100g. It has 3.0g of protein, 0.8g of fat, and 2.7g of carbohydrates.
What are the macros in Malabar spinach, cooked? ▼
Per 100g, Malabar spinach, cooked has 3.0g protein (52% of calories), 0.8g fat, and 2.7g carbs. Fiber: 2.1g.
How much sodium is in Malabar spinach, cooked? ▼
Malabar spinach, cooked contains 55mg of sodium per 100g, which is 2% of the recommended daily limit (2,300mg).
Is Malabar spinach, cooked high in fiber? ▼
Malabar spinach, cooked contains 2.1g of dietary fiber per 100g, which is 8% of the daily recommended value (28g).
Is Malabar spinach, cooked keto-friendly? ▼
With only 2.7g of carbs per 100g, Malabar spinach, cooked can fit into a ketogenic diet. Carbs provide 47% of its total calories.
Is Malabar spinach, cooked good for a diet? ▼
Malabar spinach, cooked has 23 calories per 100g. This is relatively low in calories. Fat content: 0.8g.
How does Malabar spinach, cooked compare to other foods? ▼
Malabar spinach, cooked provides 23 calories and 3.0g protein per 100g. That is 8 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the Vegetables and Vegetable Products category.
What food group does Malabar spinach, cooked belong to? ▼
Malabar spinach, cooked is classified under "Vegetables and Vegetable Products" in the USDA FoodData Central database (FDC ID: 169400).

More in This Category

Other foods in Vegetables and Vegetable Products

Alfalfa seeds, sprouted, raw
23 cal 4.0g protein 0.7g fat 2.1g carbs
Amaranth leaves, cooked, boiled, drained, with salt
21 cal 2.1g protein 0.2g fat 4.1g carbs
Amaranth leaves, cooked, boiled, drained, without salt
21 cal 2.1g protein 0.2g fat 4.1g carbs
Amaranth leaves, raw
23 cal 2.5g protein 0.3g fat 4.0g carbs
Arrowhead, cooked, boiled, drained, with salt
78 cal 4.5g protein 0.1g fat 16.1g carbs
Arrowhead, cooked, boiled, drained, without salt
78 cal 4.5g protein 0.1g fat 16.1g carbs

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 169400) — USDA Standard Reference database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.