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New Zealand spinach, cooked, boiled, drained, without salt
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| 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 | 107 MG | 5% | |
| 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, without salt
Once boiled and drained, New Zealand spinach becomes quite mild and tender. Calories drop further than the already-low raw form, and protein, carbs, and fat all sit at minimal levels. There is still a gentle mineral quality to the flavor. Best treated as a simple side green, steamed or sautéed briefly with garlic, or used as a soft filler in frittatas and soups.
Dietary Information
New Zealand spinach, cooked, boiled, drained, without 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, without 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, without 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.
Compare New Zealand spinach, cooked, boiled, drained, without salt
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