New Zealand spinach (cooked, boiled, drained, without salt) nutrition facts
100 grams of new zealand spinach, cooked, boiled, drained, without salt contain 12 calories, 1.3 g of protein, 2.1 g of carbohydrates and 0.2 g of fat. It is an excellent source of vitamin K (243% DV) and manganese (23% DV). Most of its calories (56%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K243%
- Manganese23%
- Vitamin C18%
- Vitamin B614%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin C | 16 mg | 18% |
| Vitamin E | 1.23 mg | 8% |
| Vitamin K | 292 µg | 243% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 0.39 mg | 2% |
| Pantothenic acid (B5) | 0.26 mg | 5% |
| Vitamin B6 | 0.24 mg | 14% |
| Folate | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 48 mg | 4% |
| Iron | 0.66 mg | 4% |
| Potassium | 102 mg | 2% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 22 mg | 2% |
| Zinc | 0.31 mg | 3% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.53 mg | 23% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.07 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 94.8 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | New Zealand spinach (cooked, boiled, drained, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 12 | 63.7 | -81% |
| Protein | 1.3 g | 2.82 g | -54% |
| Total carbohydrate | 2.13 g | 12.5 g | -83% |
| Total fat | 0.17 g | 1.01 g | -83% |
| Dietary fiber | 1.4 g | 3 g | -53% |
| Total sugars | 0.25 g | 3.34 g | -93% |
| Sodium | 107 mg | 157 mg | -32% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168441. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.