Know what’s on your plate
New Zealand spinach
Calories & nutrition
cooked, boiled, drained, without salt
Nutrition facts
Per 100 g% DV- Calories 12 kcal —
- Protein 1.3 g 3%
- Carbohydrate 0.7 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.4 g 5%
- Sugars 0.3 g —
- Sodium 107 mg 5%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 16 mg 18%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 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 (B9) 8 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 48 mg 4%
- Iron 0.66 mg 4%
- Magnesium 32 mg 8%
- Phosphorus 22 mg 2%
- Potassium 102 mg 2%
- Zinc 0.31 mg 3%
- Copper 0.08 mg 9%
- Manganese 0.53 mg 23%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 12 | 1.3 g | 0.7 g | 0.2 g |
| 1 × cup, chopped | 180 g | 22 | 2.3 g | 1.3 g | 0.3 g |
| 2 × cup, chopped | 360 g | 43 | 4.7 g | 2.6 g | 0.6 g |
| ½ × cup, chopped | 90 g | 11 | 1.2 g | 0.7 g | 0.2 g |
| 3 × cup, chopped | 540 g | 65 | 7 g | 3.9 g | 0.9 g |
| 4 × cup, chopped | 720 g | 86 | 9.4 g | 5.3 g | 1.2 g |
Questions about New Zealand spinach
How many calories are in 100 g of New Zealand spinach?
100 g of New Zealand spinach has 12 kcal, with 1.3 g protein, 0.7 g carbohydrate and 0.2 g fat.
How many calories are in 1 × cup, chopped (180 g) of New Zealand spinach?
1 × cup, chopped (180 g) of New Zealand spinach has 22 kcal, with 2.3 g protein, 1.3 g carbohydrate and 0.3 g fat.
How many calories are in 2 × cup, chopped (360 g) of New Zealand spinach?
2 × cup, chopped (360 g) of New Zealand spinach has 43 kcal, with 4.7 g protein, 2.6 g carbohydrate and 0.6 g fat.
How many calories are in ½ × cup, chopped (90 g) of New Zealand spinach?
½ × cup, chopped (90 g) of New Zealand spinach has 11 kcal, with 1.2 g protein, 0.7 g carbohydrate and 0.2 g fat.
How many calories are in 3 × cup, chopped (540 g) of New Zealand spinach?
3 × cup, chopped (540 g) of New Zealand spinach has 65 kcal, with 7 g protein, 3.9 g carbohydrate and 0.9 g fat.
How many calories are in 4 × cup, chopped (720 g) of New Zealand spinach?
4 × cup, chopped (720 g) of New Zealand spinach has 86 kcal, with 9.4 g protein, 5.3 g carbohydrate and 1.2 g fat.
Source: USDA FoodData Central 168441 · per 100 g · carbohydrate per EU label, fibre excluded
