Nutrients in 100 calories of Cooked Malabar Spinach

Malabar spinach, cooked.

whole cooked

Weight per 100 Calories

Cooked Malabar Spinach

435g

Cooked Malabar Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

40%

24%

36%

100 kcal ▼

Macro Nutrients

Cooked Malabar Spinach

Energy100 kcal

3.45%

Cooked Malabar Spinach has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.4 g

3.5%

Cooked Malabar Spinach has 3.3913043478261 g of Fat per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Cooked Malabar Spinach has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.8 g

9.06%

Cooked Malabar Spinach has 11.782608695652 g of Carbohydrate per 100 calories, which is 9.06% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.13 g

24%

Cooked Malabar Spinach has 9.1304347826087 g of Fiber per 100 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Cooked Malabar Spinach has 12.95652173913 g of Protein per 100 calories, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Malabar Spinach

Vitamin A252 μg

28%

RAE, retinol activity equivalents

Cooked Malabar Spinach has 252.17391304348 μg of Vitamin A per 100 calories, which is 28% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.46 mg

38.4%

Thiamine

Cooked Malabar Spinach has 0.46086956521739 mg of Vitamin B1 per 100 calories, which is 38.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.56 mg

43%

Riboflavin

Cooked Malabar Spinach has 0.56086956521739 mg of Vitamin B2 per 100 calories, which is 43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.42 mg

21.4%

Niacin, nicotinic acid, niacinamide

Cooked Malabar Spinach has 3.4217391304348 mg of Vitamin B3 per 100 calories, which is 21.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.59 mg

11.7%

Pantothenic acid

Cooked Malabar Spinach has 0.58695652173913 mg of Vitamin B5 per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.37 mg

28.8%

Pyridoxine

Cooked Malabar Spinach has 0.37391304347826 mg of Vitamin B6 per 100 calories, which is 28.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9496 μg

124%

Folates and Folic Acid

Cooked Malabar Spinach has 495.65217391304 μg of Vitamin B9 per 100 calories, which is 124% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Malabar Spinach has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C25.7 mg

28.5%

Ascorbic acid

Cooked Malabar Spinach has 25.652173913043 mg of Vitamin C per 100 calories, which is 28.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Malabar Spinach has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Malabar Spinach

Calcium539 mg

54%

Cooked Malabar Spinach has 539.13043478261 mg of Calcium per 100 calories, which is 54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.6%

Cooked Malabar Spinach has 0.48260869565217 mg of Copper per 100 calories, which is 53.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.43 mg

80.4%

Cooked Malabar Spinach has 6.4347826086957 mg of Iron per 100 calories, which is 80.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium209 mg

49.7%

Cooked Malabar Spinach has 208.69565217391 mg of Magnesium per 100 calories, which is 49.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.2%

Cooked Malabar Spinach has 1.1086956521739 mg of Manganese per 100 calories, which is 48.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus157 mg

22.4%

Cooked Malabar Spinach has 156.52173913043 mg of Phosphorus per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1113 mg

32.7%

Cooked Malabar Spinach has 1113.0434782609 mg of Potassium per 100 calories, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.9 μg

7.1%

Cooked Malabar Spinach has 3.9130434782609 μg of Selenium per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium239 mg

16%

Cooked Malabar Spinach has 239.13043478261 mg of Sodium per 100 calories, which is 16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.3 mg

12%

Cooked Malabar Spinach has 1.304347826087 mg of Zinc per 100 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water402 g

11%

Cooked Malabar Spinach has 402.17391304348 g of Water per 100 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Malabar Spinach:

100 calories of Cooked Malabar Spinach has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Cooked Malabar Spinach:

100 calories of Cooked Malabar Spinach has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 100 calories of Cooked Malabar Spinach:

100 calories of Cooked Malabar Spinach is an excellent source of Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Fat.

Compare Cooked Malabar Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Cooked Malabar Spinach

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cooked Malabar Spinach with: