New zealand spinach, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 16 MG | 18% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 8 UG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 292 UG | 243% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 48 MG | 4% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 22 MG | 2% | |
| Potassium, K | 102 MG | 2% | |
| Sodium, Na | 343 MG | 15% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (12 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Manganese, Mn (23% DV).
- Rich source of Vitamin K (phylloquinone) (243% of Daily Value per 100g).
About New zealand spinach, cooked, boiled, drained, with salt
This leafy green vegetable is a nutrient-dense option that thrives in warm climates, often used as a spinach substitute in regions where traditional spinach struggles to grow. When cooked and boiled, it becomes tender and slightly mucilaginous, similar to okra, making it a versatile addition to soups, stews, and sautés. The cooking process with salt enhances its natural flavor, bringing out a mild, slightly earthy taste that pairs well with a variety of dishes. Its ability to retain nutrients even after cooking makes it a valuable ingredient for those seeking to maximize their vegetable intake.
Nutritionally, this vegetable is a low-calorie powerhouse, offering just 12 calories per 100 grams while providing a good source of fiber (1.4g) to support digestive health. It contains 1.3 grams of protein, making it a modest but valuable plant-based protein source, and its minimal fat content (0.2g) aligns with heart-healthy eating patterns. The 2.1 grams of carbohydrates are primarily from natural sugars and fiber, contributing to steady energy levels. Rich in vitamins and minerals, it’s particularly noted for its high levels of vitamin A, vitamin C, and iron, which support immune function, skin health, and oxygen transport in the body. Its antioxidant properties further enhance its role in promoting overall wellness, making it a smart choice for health-conscious individuals looking to diversify their vegetable intake.
Dietary Information
New zealand spinach, cooked, boiled, drained, with salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in New zealand spinach, cooked, boiled, drained, with salt include Vitamin K (phylloquinone) (243% DV) , and Manganese, Mn (23% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 12 calories per 100 grams, New zealand spinach, cooked, boiled, drained, with salt gets 43% of its calories from protein, 71% from carbohydrates, and 13% from fat. This is lower than most foods and comparable to fruits and vegetables.
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