Basella (Malabar Spinach) Nutrition Calculator — Raw, Boiled, Stir-Fried & Dried

Raw basella (Malabar spinach) delivers 102mg vitamin C per 100g at just 19 kcal — a vitamin C density of 5.4mg per calorie, which is among the highest ratios in any vegetable ^[1]. For comparison, orange provides 53mg vitamin C at 47 kcal (1.1mg/cal), and guava 228mg at 68 kcal (3.4mg/cal).

However, boiling dramatically reduces vitamin C to 5.9mg per 100g — a 94% loss ^[1]. The mucilaginous texture of basella releases water-soluble vitamins into cooking water readily. Stir-frying retains approximately 50mg per 100g (49% retention), making it the better cooking method for vitamin C preservation.

USDA data confirms basella's vitamin A at 400mcg RAE (8,000 IU) per 100g raw ^[1]. While carrot has more total vitamin A (835mcg RAE), basella delivers its vitamin A at half the calories — 21mcg RAE per calorie for basella vs. 20mcg RAE per calorie for carrot, making them virtually equivalent per calorie.

The vitamin A is primarily from beta-carotene, which is fat-soluble. Stir-frying basella with oil retains approximately 380mcg RAE per 100g while enhancing carotenoid absorption — the added fat improves bioavailability of these fat-soluble compounds ^[2].

Basella provides 140mcg folate per 100g raw (35% DV) — comparable to regular spinach on a per-calorie basis (basella: 7.4mcg folate/kcal vs spinach: 8.4mcg folate/kcal, though spinach has more total folate at 194mcg) ^[1]. Combined with 510mg potassium (11% DV) and 65mg magnesium (15% DV), the water-soluble nutrient profile is substantial.

Unlike true spinach (*Spinacia oleracea*), basella thrives in tropical climates above 25°C and is available year-round in South and Southeast Asia. In Andhra Pradesh (as *bachali kura*) and Bengal (as *poi saag*), it fills the ecological niche where spinach is impractical to grow ^[3].

At 93.1% water, raw basella is among the most hydrating vegetables, contributing to its ultra-low 19 kcal per 100g ^[1]. Boiling slightly concentrates macronutrients: protein increases from 1.8g to 2.98g and dietary fiber appears at 2.1g per 100g cooked — not present in measurable amounts in the raw USDA entry.

This concentration effect means that while raw basella is a vitamin C powerhouse, cooked basella becomes more protein- and fiber-dense per serving. For journaling purposes, log the preparation method explicitly — the nutrient profiles between raw and cooked basella differ more dramatically than most vegetables.

Basella provides 109mg calcium (8% DV) and 0.735mg manganese (32% DV) per 100g raw ^[1]. The characteristic mucilaginous (slimy) texture comes from polysaccharides that may affect mineral bioavailability — though the exact impact on calcium absorption from basella specifically is less studied than spinach oxalates ^[2].

Boiling slightly increases measured calcium to 124mg per 100g cooked due to water loss concentration, while manganese drops to 0.255mg — possibly due to leaching into cooking water. For accurate mineral journaling, use the cooked values when consuming boiled preparations and discard cooking water ^[1].