New Zealand Spinach · Tetragonia tetragonioides

New Zealand spinach, raw

Nutrition facts per 100 g · edible portion

Vegetables

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3 forms & preparations

New zealand spinach, cooked, boiled, drained, with salt New Zealand spinach, cooked, boiled, drained, without salt New Zealand spinach, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from New Zealand spinach, raw'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.

14 kcal Calories

1.5 g Protein

2.5 g Carbs

0.2 g Fat

Excellent nutrient density 67/100

How many beneficial nutrients New Zealand spinach, raw 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, raw come from — the split across carbs, fat & protein.

14 kcal / serving

56% from carbs

Carbs 56%

2.5 g per serving
Fat 10%

0.2 g per serving
Protein 34%

1.5 g per serving

What New Zealand spinach, raw 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).

Vitamin K281% Vitamin C33% Manganese28% Vitamin B618% Riboflavin (B2)10% Copper10%

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	2.5 g	1%
Dietary Fiber	1.5 g	5%
Total Sugars	0.3 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	66.0 mg	—
Omega-6 Fatty Acids	13.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	24.0 mg	—
Stearic Acid	2.0 mg	—
Palmitoleic Acid	3.0 mg	—
Oleic Acid	3.0 mg	—
Linoleic Acid	13.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.5 g	3%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	30.0 mg	33%
Vitamin D	0.0 mcg	0%
Vitamin E	1.4 mg	9%
Vitamin K	337.0 mcg	281%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.1 mg	10%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.3 mg	18%
Folate (B9)	15.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%

Minerals	Amount	% DV
Calcium	58.0 mg	4%
Iron	0.8 mg	4%
Magnesium	39.0 mg	9%
Phosphorus	28.0 mg	2%
Potassium	130.0 mg	3%
Sodium	130.0 mg	6%
Zinc	0.4 mg	3%
Copper	0.1 mg	10%
Manganese	0.6 mg	28%
Selenium	0.7 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.8 g	—

About New Zealand spinach, raw

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, raw?

There are 14 calories in 100 g of New Zealand spinach, raw, or about 8 calories in 1 cup, chopped (56 g).

How much protein is in New Zealand spinach, raw?

New Zealand spinach, raw contains 1.5 g of protein per 100 g.

How many carbs are in New Zealand spinach, raw?

New Zealand spinach, raw has 2.5 g of carbohydrates per 100 g.

How much fat is in New Zealand spinach, raw?

New Zealand spinach, raw provides 0.2 g of total fat per 100 g.

What is New Zealand spinach, raw a good source of?

New Zealand spinach, raw is an excellent source of Vitamin K (281% DV), Vitamin C (33% DV) and Manganese (28% DV) and a good source of Vitamin B6, Riboflavin (B2) and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.