New Zealand spinach, cooked, boiled, drained, without 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 | 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
This leafy green, often considered a spinach substitute, offers a low-calorie and nutrient-rich addition to any diet. A great source of dietary fiber, it supports healthy digestion and promotes feelings of fullness. While its calorie count is impressively low, it also provides essential vitamins and minerals, including vitamin A, vitamin C, and manganese. The presence of these micronutrients contributes to immune function, antioxidant activity, and bone health. However, keep in mind that the nutritional profile is based on the cooked and drained form, so any added ingredients in your preparation will alter the values.
In the kitchen, this versatile vegetable can be prepared in various ways. Boiled and drained, as the nutritional information specifies, it can be enjoyed simply seasoned with herbs and spices. It also works well as a base for salads, or as an ingredient in soups and stews. Consider adding it to stir-fries or using it in place of spinach in quiches and savory pies. The mild flavor makes it a flexible ingredient that can easily complement a variety of dishes.
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