New Zealand Spinach · Tetragonia tetragonioides
New zealand spinach, cooked, boiled, drained, with salt
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from New zealand spinach, cooked, boiled, drained, with salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 52/100
How many beneficial nutrients New zealand spinach, cooked, boiled, drained, with salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in New zealand spinach, cooked, boiled, drained, with salt come from — the split across carbs, fat & protein.
56% from carbs
-
Carbs 56%2.1 g per serving
-
Fat 10%0.2 g per serving
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Protein 34%1.3 g per serving
What New zealand spinach, cooked, boiled, drained, with salt is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 2.1 g | |
| Dietary Fiber | 1.4 g | |
| Total Sugars | 0.3 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 56.0 mg | — |
| Omega-6 Fatty Acids | 11.0 mg | — |
| Myristic Acid | 4.0 mg | — |
| Palmitic Acid | 20.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 2.0 mg | — |
| Linoleic Acid | 11.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | 16.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 292.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 8.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 48.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 22.0 mg | |
| Potassium | 102.0 mg | |
| Sodium | 343.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.5 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About New zealand spinach, cooked, boiled, drained, with salt
New Zealand spinach (Tetragonia tetragonioides) is not related to true spinach but a sprawling, succulent leafy green native to the coasts of New Zealand and Australia, valued as a warm-weather substitute that thrives in the summer heat when ordinary spinach bolts. Its thick, triangular, slightly fuzzy leaves have a mild, mineral, spinach-like flavor with a tender, juicy texture. The green is low in calories and a good source of vitamin A, vitamin C, and iron.
Because the raw leaves contain natural oxalates, they are usually blanched briefly and the water discarded before the green is sauteed, wilted, added to soups, or used in any recipe that calls for cooked spinach. Picked young, the leaves are also eaten sparingly raw. Choose crisp, bright green sprigs, and store New Zealand spinach in the refrigerator, using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in New zealand spinach, cooked, boiled, drained, with salt?
There are 12 calories in 100 g of New zealand spinach, cooked, boiled, drained, with salt, or about 22 calories in 1 cup, chopped (180 g).
How much protein is in New zealand spinach, cooked, boiled, drained, with salt?
New zealand spinach, cooked, boiled, drained, with salt contains 1.3 g of protein per 100 g.
How many carbs are in New zealand spinach, cooked, boiled, drained, with salt?
New zealand spinach, cooked, boiled, drained, with salt has 2.1 g of carbohydrates per 100 g.
How much fat is in New zealand spinach, cooked, boiled, drained, with salt?
New zealand spinach, cooked, boiled, drained, with salt provides 0.2 g of total fat per 100 g.
What is New zealand spinach, cooked, boiled, drained, with salt a good source of?
New zealand spinach, cooked, boiled, drained, with salt is an excellent source of Vitamin K (243% DV) and Manganese (23% DV) and a good source of Vitamin C and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
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