New Zealand Spinach Drained Without Salt (Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.New Zealand spinach, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
A 100g serving covers 243% of the daily recommended Vitamin K, making New Zealand Spinach Drained Without 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 Without Salt (Cooked, Boiled) is one of the lowest-calorie options available. Sodium is modest at 107mg per 100g, well within limits for heart-healthy eating patterns. Beyond its macros, New Zealand Spinach Drained Without Salt (Cooked, Boiled) provides notable amounts of Vitamin K, Manganese, Vitamin C per 100g. Composed of 95% water by weight, New Zealand Spinach Drained Without Salt (Cooked, Boiled) also contributes to daily hydration.
Calorie Distribution
- Protein34%1.3 g
- Fat10%0.17 g
- Carbs56%2.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 94.8 | G |
| Energy | 12.0 | KCAL |
| Protein | 1.3 | G |
| Total lipid (fat) | 0.17 | G |
| Carbohydrate, by difference | 2.1 | G |
| Fiber, total dietary | 1.4 | G |
| Total Sugars | 0.25 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 16.0 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.11 | MG |
| Niacin | 0.39 | MG |
| Vitamin B-6 | 0.24 | MG |
| Folate, total | 8.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin E (alpha-tocopherol) | 1.2 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 292 | UG |
| Calcium, Ca | 48.0 | MG |
| Iron, Fe | 0.66 | MG |
| Magnesium, Mg | 32.0 | MG |
| Phosphorus, P | 22.0 | MG |
| Potassium, K | 102 | MG |
| Sodium, Na | 107 | MG |
| Zinc, Zn | 0.31 | MG |
| Copper, Cu | 0.08 | MG |
| Manganese, Mn | 0.53 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 51.0 | kJ |
| Ash | 1.6 | G |
| Pantothenic acid | 0.26 | MG |
| Folic acid | 0 | UG |
| Folate, food | 8.0 | UG |
| Folate, DFE | 8.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 3622 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 14:0 | 0.004 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0.002 | G |
| Fatty acids, total monounsaturated | 0.005 | G |
| MUFA 16:1 | 0.002 | G |
| MUFA 18:1 | 0.002 | G |
| Fatty acids, total polyunsaturated | 0.07 | G |
| PUFA 18:2 | 0.01 | G |
| PUFA 18:3 | 0.06 | G |
| Fatty acids, total trans | 0 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup, chopped (180g) | 22 | 2.3g | 0.3g | 3.8g |
Scaled from New Zealand Spinach Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- New Zealand Spinach Drained Without Salt (Cooked, Boiled) is a good source of Vitamin C (18% DV) — see top foods ranked by Vitamin C
Dietary Considerations
New Zealand Spinach Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 107mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 11% (#909 of 8,262)
- Magnesium: top 22% (#1,818 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 168441.
View on USDA FoodData Central →