New Zealand Spinach (Raw)
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, raw
Vegetables and Vegetable Products
A 100g serving covers 281% of the daily recommended Vitamin K, making New Zealand Spinach (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.5g), fat (0.2g), and carbohydrates (2.5g) per 100g. At just 14 calories per 100g, New Zealand Spinach (Raw) is one of the lowest-calorie options available. Sodium is modest at 130mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, New Zealand Spinach (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value. Composed of 94% water by weight, New Zealand Spinach (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein34%1.5 g
- Fat10%0.2 g
- Carbs56%2.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 94.0 | G |
| Energy | 14.0 | KCAL |
| Protein | 1.5 | G |
| Total lipid (fat) | 0.20 | G |
| Carbohydrate, by difference | 2.5 | G |
| Fiber, total dietary | 1.5 | G |
| Total Sugars | 0.29 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 30.0 | MG |
| Thiamin | 0.04 | MG |
| Riboflavin | 0.13 | MG |
| Niacin | 0.50 | MG |
| Vitamin B-6 | 0.30 | MG |
| Folate, total | 15.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin E (alpha-tocopherol) | 1.4 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 337 | UG |
| Calcium, Ca | 58.0 | MG |
| Iron, Fe | 0.80 | MG |
| Magnesium, Mg | 39.0 | MG |
| Phosphorus, P | 28.0 | MG |
| Potassium, K | 130 | MG |
| Sodium, Na | 130 | MG |
| Zinc, Zn | 0.38 | MG |
| Copper, Cu | 0.09 | MG |
| Manganese, Mn | 0.64 | MG |
| Selenium, Se | 0.70 | UG |
| Energy | 59.0 | kJ |
| Ash | 1.8 | G |
| Pantothenic acid | 0.31 | MG |
| Folic acid | 0 | UG |
| Folate, food | 15.0 | UG |
| Folate, DFE | 15.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 4400 | 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 | 0.003 | G |
| MUFA 18:1 | 0.003 | G |
| Fatty acids, total polyunsaturated | 0.08 | G |
| PUFA 18:2 | 0.01 | G |
| PUFA 18:3 | 0.07 | 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 (56g) | 8 | 0.8g | 0.1g | 1.4g |
Scaled from New Zealand Spinach (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- New Zealand Spinach (Raw) is a excellent source of Vitamin C (33% DV) — see top foods ranked by Vitamin C
Dietary Considerations
New Zealand Spinach (Raw) is naturally low in sodium at 130mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 6% (#496 of 8,262)
- Magnesium: top 18% (#1,487 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: 168440.
View on USDA FoodData Central →