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[N]extrient

New Zealand Spinach Drained with Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

New zealand spinach, cooked, boiled, drained, with salt

Vegetables and Vegetable Products

A 100g serving covers 243% of the daily recommended Vitamin K, making New Zealand Spinach Drained with Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.3g), fat (0.2g), and carbohydrates (2.1g) per 100g. At just 12 calories per 100g, New Zealand Spinach Drained with Salt (Cooked, Boiled) is one of the lowest-calorie options available. At 343mg of sodium per 100g, New Zealand Spinach Drained with Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, New Zealand Spinach Drained with Salt (Cooked, Boiled) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value. Composed of 95% water by weight, New Zealand Spinach Drained with Salt (Cooked, Boiled) also contributes to daily hydration.

Calories12KCAL
Protein1.3G
Fat0.17G
Carbs2.1G
Fiber1.4G

Calorie Distribution

15kcal
  • Protein34%1.3 g
  • Fat10%0.17 g
  • Carbs56%2.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water94.8G
Energy12.0KCAL
Protein1.3G
Total lipid (fat)0.17G
Carbohydrate, by difference2.1G
Fiber, total dietary1.4G
Total Sugars0.25G
Cholesterol0MG
Vitamin C, total ascorbic acid16.0MG
Thiamin0.03MG
Riboflavin0.11MG
Niacin0.39MG
Vitamin B-60.24MG
Folate, total8.0UG
Vitamin B-120UG
Vitamin E (alpha-tocopherol)1.2MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)292UG
Calcium, Ca48.0MG
Iron, Fe0.66MG
Magnesium, Mg32.0MG
Phosphorus, P22.0MG
Potassium, K102MG
Sodium, Na343MG
Zinc, Zn0.31MG
Copper, Cu0.08MG
Manganese, Mn0.53MG
Selenium, Se0.90UG
Energy51.0kJ
Ash1.6G
Pantothenic acid0.26MG
Folic acid0UG
Folate, food8.0UG
Folate, DFE8.0UG
Retinol0UG
Vitamin A, IU3622IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.03G
SFA 14:00.004G
SFA 16:00.02G
SFA 18:00.002G
Fatty acids, total monounsaturated0.005G
MUFA 16:10.002G
MUFA 18:10.002G
Fatty acids, total polyunsaturated0.07G
PUFA 18:20.01G
PUFA 18:30.06G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (180g)222.3g0.3g3.8g

Scaled from New Zealand Spinach Drained with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

New Zealand Spinach Drained Without Salt (Cooked, Boiled)

12 kcal1.3g protein

New Zealand Spinach (Raw)

14 kcal1.5g protein

Chives (Freeze-dried)

311 kcal21.2g protein

Spinach Regular Pack Solids and Liquids (Canned)

19 kcal2.11g protein

Spinach No Salt Added Solids and Liquids (Canned)

19 kcal2.11g protein

Nopales (Raw)

16 kcal1.32g protein

Nutrient Highlights

  • New Zealand Spinach Drained with Salt (Cooked, Boiled) is a good source of Vitamin C (18% DV) — see top foods ranked by Vitamin C
  • New Zealand Spinach Drained with Salt (Cooked, Boiled) is a good source of Sodium (15% DV) — see top foods ranked by Sodium

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 11% (#909 of 8,262)
  • Magnesium: top 22% (#1,818 of 8,262)
  • Sodium: top 24% (#1,983 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories12
% Daily Value*
Total Fat 0.17G0%
Cholesterol 0MG0%
Sodium 343MG15%
Total Carbohydrate 2.1G1%
Dietary Fiber 1.4G5%
Total Sugars 0.25G
Protein 1.3G3%
Vitamin D 0UG0%
Calcium 48.0MG4%
Iron 0.66MG4%
Potassium 102MG2%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170506.

View on USDA FoodData Central →