Calories in
malabar spinach, cooked
23 kcal per 100 g Malabar spinach, cooked contains 23 calories per 100 grams, or about 10 calories per cup. Per 100 g it provides 3.0 g protein, 2.7 g carbohydrate and 0.8 g fat.
By calories that splits 36% carbohydrate, 40% protein, 24% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 44.0 g | 10 | 1.3 g | 1.2 g | 0.3 g |
| 1 bunch | 17.0 g | 4 | 0.5 g | 0.5 g | 0.1 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 23 kcal | 10 kcal |
| Protein | 3.0 g | 1.3 g |
| Total fat | 0.8 g | 0.3 g |
| Carbohydrate | 2.7 g | 1.2 g |
| Fibre | 2.1 g | 0.9 g |
| Sodium | 55.0 mg | 24.2 mg |
| Potassium | 256.0 mg | 112.6 mg |
| Calcium | 124.0 mg | 54.6 mg |
| Iron | 1.5 mg | 0.7 mg |
| Vitamin C | 5.9 mg | 2.6 mg |
| Vitamin A | 58.0 µg | 25.5 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 92.5 g | 40.7 g |
USDA FoodData Central, SR Legacy (FDC ID 169400). A dash means the nutrient was not measured for this item, which is not the same as zero.
How malabar spinach, cooked compares
Among the 209 vegetables and vegetable products items on this site, malabar spinach, cooked ranks 154 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 63% less calorie-dense than typical for its group.
It carries 13 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one cup (10 kcal), a 70 kg adult would walk for roughly 2 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in malabar spinach, cooked?
Malabar spinach, cooked contains 23 calories per 100 g, which works out to about 10 calories per cup. It also provides 3.0 g of protein, 2.7 g of carbohydrate and 0.8 g of fat per 100 g.
What is the macro breakdown of malabar spinach, cooked?
By calories, malabar spinach, cooked is roughly 36% carbohydrate, 40% protein and 24% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a cup?
About 2 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the malabar spinach, cooked I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Malabar spinach, cooked". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.