Is Malabar Spinach High in Oxalic Acid? A Detailed Comparison

January 12, 2026 •

3 min read

While regular spinach contains a very high concentration of oxalates, Malabar spinach is a very different plant from a different family. This often leads to confusion, with many people mistakenly thinking Malabar spinach shares the same high oxalic acid profile as its namesake. In reality, the oxalate content in Malabar spinach is significantly lower, making it a viable alternative for many individuals.

Quick Summary

This article clarifies the difference in oxalic acid content between Malabar spinach and common spinach. It details the nutritional benefits of Malabar spinach, cooking methods to reduce oxalates, and considerations for those with health concerns.

Key Points

Lower Oxalate Levels: Malabar spinach contains significantly less oxalic acid than common spinach, reducing concerns for those on a low-oxalate diet.
Not a True Spinach: Malabar spinach is from the Basellaceae family, not the same as common spinach, explaining its different nutritional and chemical properties.
Rich in Nutrients: This leafy green is an excellent source of vitamins A and C, iron, and calcium, with high bioavailability due to its low oxalate content.
Boiling Reduces Oxalates Further: While already low, cooking methods like boiling can decrease the oxalate content even more, a helpful tip for sensitive individuals.
Supports Kidney and Bone Health: Its lower oxalate levels mean better calcium absorption and a reduced risk of kidney stone formation for susceptible individuals.
High in Fiber and Antioxidants: Malabar spinach's high fiber aids digestion, while antioxidants like beta-carotene and lutein protect cells from damage.
Easy to Grow: This heat-loving, pest-resistant vine is simple to cultivate, providing a consistent supply of healthy greens for home gardeners.

Malabar Spinach vs. Common Spinach: Understanding the Differences

Despite its common name, Malabar spinach (part of the Basellaceae family) is not closely related to regular spinach (from the Amaranthaceae family), which is a crucial distinction when discussing oxalic acid content. The oxalate crystals that give regular spinach its high antinutrient reputation are not found in Malabar spinach, meaning it poses less of a concern for most people. While Malabar spinach does contain some oxalic acid, its levels are considerably lower, making the minerals it contains more bioavailable than those in common spinach.

The Impact of Oxalates on Health

Oxalic acid naturally occurs in many plants and can bind with minerals like calcium and iron, which may interfere with their absorption. For the majority of the population, moderate consumption of high-oxalate foods is not an issue. However, individuals with a history of calcium oxalate kidney stones or certain other health conditions may need to monitor their intake more closely.

For kidney stone sufferers: A diet high in oxalates can contribute to the formation of calcium oxalate kidney stones in susceptible individuals.
For mineral absorption: Oxalates can inhibit the body's ability to absorb essential minerals. The lower oxalate content in Malabar spinach means it allows for better absorption of its vitamins and minerals compared to regular spinach.

Nutritional Profile of Malabar Spinach

Beyond the oxalate discussion, Malabar spinach is a nutritional powerhouse in its own right. This heat-loving vine offers a wide array of vitamins and minerals, making it a healthy addition to many diets. Its nutrient density includes:

Vitamin A and C: Malabar spinach is an excellent source of both, supporting eye health, immune function, and skin health.
Iron and Calcium: It provides a good amount of these essential minerals, important for blood health and bone strength.
Antioxidants: The leaves contain beta-carotene and lutein, which help protect cells from damage caused by free radicals.
Dietary Fiber: Its high fiber content aids digestion and promotes regular bowel movements.

Comparison Table: Malabar Spinach vs. Regular Spinach

To better illustrate the difference, here is a breakdown comparing the two leafy greens:


Feature	Malabar Spinach (Basella spp.)	Regular Spinach (Spinacia oleracea)
Family	Basellaceae (Basella family)	Amaranthaceae (Amaranth family)
Oxalate Content	Significantly lower; not considered high in oxalates	Very high in oxalates, especially when raw
Best Growing Conditions	Thrives in hot, humid weather	Prefers cool weather; can bolt in summer heat
Texture	Succulent, slightly mucilaginous leaves	Soft, delicate leaves
Nutrient Bioavailability	High bioavailability of minerals due to lower oxalate levels	Lower bioavailability of calcium and iron due to high oxalate content
Typical Uses	Stir-fries, soups, curries; can also be eaten raw	Salads (raw), cooked in many dishes

Culinary Preparation and Reducing Oxalate Intake

For those cautious about oxalate intake, even with low-oxalate greens, preparation methods can further reduce the content. While Malabar spinach is low in oxalates, these techniques are still helpful, especially for those with heightened sensitivity.

Blanching: The most effective method is to blanch the leaves in boiling water for a few minutes and then discard the water. This process can significantly reduce the soluble oxalate content.
Pair with Calcium-Rich Foods: Consuming Malabar spinach alongside a calcium source, like cheese or yogurt, can help bind any remaining oxalates in the gut, preventing their absorption.

Growing Malabar Spinach at Home

Malabar spinach is a productive and easy-to-grow warm-weather vegetable. It can be grown from seed or cuttings and produces a large harvest of nutritious leaves and tender shoots. It is particularly resistant to pests and diseases, making it a reliable crop for home gardeners.

Conclusion

In summary, the concern that is Malabar spinach high in oxalic acid is largely a misconception stemming from its shared name with common spinach. As a member of a different plant family, Malabar spinach contains significantly lower levels of oxalates, making it a more accessible and nutritious option for many, including those watching their oxalate intake. Its rich vitamin and mineral content, coupled with its ease of cultivation, cements its status as a healthy and practical leafy green. Always consult a healthcare provider or a registered dietitian if you have concerns about specific dietary needs or conditions like kidney stones. Easy Ayurveda offers additional traditional and modern insights into its benefits and properties.

The Low Oxalate Verdict: Is Malabar Spinach High in Oxalic Acid?

No: Despite its name, Malabar spinach has a considerably lower oxalic acid content than true spinach, making it a better choice for those on low-oxalate diets.

Frequently Asked Questions

Yes, it is generally safe to eat Malabar spinach raw. Unlike regular spinach, its lower oxalate content means it won't bind minerals as effectively and is less likely to cause a chalky mouthfeel, which is common with raw, high-oxalate greens.

Malabar spinach is better for calcium absorption. Regular spinach contains very high levels of oxalates that bind to calcium, making it less available for the body. Since Malabar spinach has much lower oxalate levels, the calcium it contains is more bioavailable.

Individuals with a history of calcium oxalate kidney stones should consult a healthcare provider. However, because Malabar spinach has low oxalate levels, it is often a preferred alternative to regular spinach for those on a low-oxalate diet.

Yes, cooking, especially blanching or boiling, can reduce the oxalate content in Malabar spinach, though its initial levels are already low. Discarding the cooking water is the most effective way to remove any soluble oxalates.

Malabar spinach has a taste similar to common spinach, but its leaves are thicker and more succulent. It also has a slightly peppery flavor and a mucilaginous texture, which is often used to thicken soups and stews.

Malabar spinach is rich in vitamins A and C, iron, and calcium. It also provides antioxidants, dietary fiber, and helps support eye health, digestion, and bone strength.

Yes, there are two main varieties: Basella alba, which has green stems, and Basella rubra, which features reddish-purple stems. Both are nutritionally similar, though the red variety may have slightly higher antioxidant levels.