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
New Zealand spinach is not botanically related to common spinach but fills a similar role in the kitchen. The leaves are thicker and more succulent, with a slightly salty, coastal flavor. Nutritionally lean, it carries modest protein and fiber with very little fat or carbohydrate. It grows in hot weather when regular spinach bolts, making it a useful warm-season substitute. The raw leaves work in salads or as a bed for grilled fish.
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.
Compare New Zealand spinach, raw
See how New Zealand spinach, raw compares to other foods in terms of nutrition:
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