scored 89/100
Malabar spinach is a heat-tolerant leafy green vegetable rich in calcium, folate, and iron, offering substantial micronutrient density at minimal calories.
0.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 3.0 anti-nutrient penalty (high oxalates, moderate sodium).
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.
High 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
Folate (114 mcg/100g) functions as a methyl donor in homocysteine metabolism, helping reduce this independent risk factor for cardiovascular disease
Iron (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
Flavonoids and carotenoid compounds present in Malabar spinach scavenge free radicals and modulate inflammatory signaling pathways
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.
Fasting-compatible
Those with oxalate sensitivity or kidney concerns should moderate intake, as leafy greens contain moderate oxalates; steaming reduces oxalate bioavailability
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.
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.
Malabar Spinach scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, malabar spinach is highest in Folate (~24% DV), Copper (~10% DV).
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).
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.
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.
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.
High oxalates; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients malabar spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.