Malabar Spinach
Malabar spinach is a heat-tolerant leafy green vegetable rich in calcium, folate, and iron, offering substantial micronutrient density at minimal calories.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Folate96.9 mcg24% DV
- Riboflavin0.11 mg8% DV
- Thiamin0.09 mg8% DV
- Vitamin B60.11 mg7% DV
- Vitamin C5.0 mg6% DV
- Niacin0.67 mg4% DV
- Vitamin A49.3 iu<1% DV
- Copper0.09 mg10% DV
- Magnesium40.8 mg10% DV
- Manganese0.22 mg9% DV
- Calcium105.4 mg8% DV
- Iron1.3 mg7% DV
- Potassium217.6 mg5% DV
- Phosphorus30.6 mg2% DV
- Zinc0.26 mg2% DV
- Sodium46.8 mg2% DV
- Selenium0.77 mcg1% DV
- Carotenoids~5.1 mg
- Polyphenols~128 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Folate29% DV
- Copper12% DV
- Magnesium11% DV
- Manganese11% DV
- Riboflavin10% DV
Overview
Despite its name, Malabar spinach (Basella alba) is not a true spinach but a tropical vine vegetable native to India and Southeast Asia. It has been cultivated for centuries in warm climates where conventional spinach struggles. The plant is exceptionally nutrient-dense, providing notably high levels of calcium (124 mg/100g) and folate (114 mcg/100g) alongside significant iron content. Its bioactive compounds include flavonoids and carotenoids that support antioxidant defense. For longevity, Malabar spinach contributes to multiple pathways: its calcium and magnesium support bone mineral density and cardiovascular function, while folate aids homocysteine metabolism—a marker associated with vascular health. The iron content, combined with vitamin C presence, supports oxygen transport and energy metabolism. Its high water content (90%+) and fiber make it satiating despite minimal calories. Malabar spinach thrives in hot, humid conditions where true spinach bolts, making it an important nutritional resource in tropical regions and increasingly valuable as climate patterns shift globally.
Health Benefits (4)
- Supports bone mineral density and cardiovascular healthstrongHigh calcium (124 mg/100g) and magnesium (48 mg/100g) work synergistically to regulate bone mineralization and vascular function, while potassium (256 mg/100g) supports blood pressure regulation
- Reduces homocysteine levels and supports vascular healthstrongFolate (114 mcg/100g) functions as a methyl donor in homocysteine metabolism, helping reduce this independent risk factor for cardiovascular disease
- Enhances oxygen transport and energy productionstrongIron (1.48 mg/100g) serves as a critical component of hemoglobin and cytochrome oxidase, while the vegetable's modest vitamin C content (5.9 mg/100g) improves non-heme iron bioavailability
- Provides antioxidant and anti-inflammatory protectionmoderateFlavonoids and carotenoid compounds present in Malabar spinach scavenge free radicals and modulate inflammatory signaling pathways
Food Pairings
- ·Pair with citrus (lemon, lime) or tomato because vitamin C enhances absorption of non-heme iron in this leafy green
- ·Combine with healthy fats (olive oil, avocado, nuts) because fat-soluble carotenoids and vitamin A require lipids for optimal absorption
- ·Serve with garlic and onions because sulfur compounds support detoxification enzyme activation and enhance flavor without adding sodium
- ·Pair with legumes (lentils, chickpeas) because complementary amino acid profiles create a complete protein, and both are iron-rich
Practical Tips
- ·Store fresh Malabar spinach in a cool, humid environment (refrigerator crisper drawer) for up to 5 days; it wilts faster than true spinach due to higher water content
- ·Lightly steam or sauté for 2-3 minutes rather than eating raw—brief cooking can increase bioavailability of minerals while preserving heat-sensitive vitamins
- ·Select tender young leaves and shoots for milder flavor; mature leaves develop a more pronounced earthiness and slightly mucilaginous texture
- ·Consume regularly in warm/tropical climates where it grows abundantly, or source frozen varieties which preserve nutrient density well
Optimal Timing
As a low-glycemic, micronutrient-dense vegetable, Malabar spinach can be consumed at any time of day. Its mineral and folate content support steady energy and metabolic function throughout the day without spiking blood glucose.
Those with oxalate sensitivity or kidney concerns should moderate intake, as leafy greens contain moderate oxalates; steaming reduces oxalate bioavailability
Concerns
- · High oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower malabar spinach is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about malabar spinach
What is malabar spinach?
Malabar Spinach is classified as a vegetable. Malabar spinach is a heat-tolerant leafy green vegetable rich in calcium, folate, and iron, offering substantial micronutrient density at minimal calories.
Is malabar spinach healthy?
Malabar Spinach scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Folate, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is malabar spinach high in protein?
Not particularly. A 85 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Is malabar spinach high in fiber?
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in malabar spinach?
In a 85 g serving, malabar spinach is highest in Folate (~24% DV), Copper (~10% DV).
Is malabar spinach keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.5 g of net carbs (2.3 g total minus 1.8 g fiber).
When is the best time to eat malabar spinach?
Best any time of day. As a low-glycemic, micronutrient-dense vegetable, Malabar spinach can be consumed at any time of day. Its mineral and folate content support steady energy and metabolic function throughout the day without spiking blood glucose.
How much malabar spinach should I eat?
A typical serving is around 85 g (~20 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating malabar spinach alongside several other vegetable sources.
What pairs well with malabar spinach?
Malabar Spinach pairs nicely with: Pair with citrus (lemon, lime) or tomato because vitamin C enhances absorption of non-heme iron in this leafy green; Combine with healthy fats (olive oil, avocado, nuts) because fat-soluble carotenoids and vitamin A require lipids for optimal absorption; Serve with garlic and onions because sulfur compounds support detoxification enzyme activation and enhance flavor without adding sodium; Pair with legumes (lentils, chickpeas) because complementary amino acid profiles create a complete protein, and both are iron-rich.
Are there any concerns with eating malabar spinach?
High oxalates.
Supplements that mirror Malabar Spinach's nutrient profile
Encyclopedia entries that supply the same signature nutrients malabar spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Malabar Spinach
These are the nutrients malabar spinachcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.