New Zealand spinach, raw
* 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 | 30 MG | 33% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 15 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 337 UG | 281% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 58 MG | 4% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 39 MG | 9% | |
| Phosphorus, P | 28 MG | 2% | |
| Potassium, K | 130 MG | 3% | |
| Sodium, Na | 130 MG | 6% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.6 MG | 28% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (14 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Manganese, Mn (28% DV).
- Good source of Vitamin C, total ascorbic acid (33% DV).
- Rich source of Vitamin K (phylloquinone) (281% of Daily Value per 100g).
About New Zealand spinach, raw
This leafy green, also known as Tetragonia tetragonioides, offers a unique nutritional profile distinct from true spinach. Originating in New Zealand, this plant boasts a low-calorie density, making it a great addition to any diet focused on weight management. One of its standout features is its good fiber content, which contributes to digestive health and promotes feelings of fullness. While providing some protein, it's also a source of vitamins A and C, essential for immune function and overall well-being. The notable presence of oxalates means it's best consumed in moderation, especially for individuals prone to kidney stones.
In the kitchen, this versatile green can be enjoyed raw or cooked. Its slightly salty flavor makes it a good substitute for spinach in salads or smoothies. When cooked, it becomes milder and is often used in stir-fries, soups, and stews. Blanching it briefly can help reduce the oxalate content. Its ability to thrive in warmer climates makes it a sustainable option for gardeners and those seeking a nutrient-rich addition to their meals.
Dietary Information
New Zealand spinach, raw 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, raw include Vitamin K (phylloquinone) (281% DV) , Vitamin C, total ascorbic acid (33% DV) , and Manganese, Mn (28% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 14 calories per 100 grams, New Zealand spinach, raw 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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