Vegetables • Deep Nutrition Analytics
New Zealand spinach, cooked, boiled, drained, without salt
As a recognized vegetables, New Zealand spinach, cooked, boiled, drained, without salt delivers 12 calories per 100g, with energy primarily anchored by carbohydrates (2.1g) to support daily activity. Standing out in micronutrient concentration, it provides 243% of your daily value for Vitamin K (292 µg) in a standard 100g portion. Its light energy profile (0.1 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 1.3 g
- Carbohydrates
- 2.1 g
- Fat
- 0.2 g
- Fiber
- 1.4 g
Produce Profile: Hydration & Micronutrients
New Zealand spinach, cooked, boiled, drained, without salt provides natural botanical nutrition with 12 calories per 100g. Providing 1.4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.2 g |
| Energy | 12 kcal |
| Protein | 1.3 g |
| Total Sugars | 0.3 g |
| Carbohydrate, by difference | 2.1 g |
| Energy | 51 kJ |
| Fiber, total dietary | 1.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 292 µg |
| Manganese | 0.5 mg |
| Vitamin C | 16 mg |
| Vitamin B6 | 0.2 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 3620 IU |
| Vitamin C, total ascorbic acid | 16 mg |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin K (phylloquinone) | 292 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 48 mg |
| Potassium, K | 102 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 22 mg |
| Sodium, Na | 107 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 8 µg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.3 mg |
| Water | 94.8 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Ash | 1.6 g |
| Fatty acids, total saturated | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
Serving calculator
Common serving sizes
- cup, chopped180 g
Compare New Zealand spinach, cooked, boiled, drained, without salt with Category Peers
New Zealand spinach, cooked, boiled, drained, without salt vs New zealand spinach, cooked, boiled, drained, with salt
Compared to New zealand spinach, cooked, boiled, drained, with salt, New Zealand spinach, cooked, boiled, drained, without salt has 0% more Vitamin C and 2% lower calories per 100g.
New Zealand spinach, cooked, boiled, drained, without salt vs Bamboo shoots, cooked, boiled, drained, without salt
Compared to Bamboo shoots, cooked, boiled, drained, without salt, New Zealand spinach, cooked, boiled, drained, without salt has substantially more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in New Zealand spinach, cooked, boiled, drained, without salt?
A standard 100-gram serving of New Zealand spinach, cooked, boiled, drained, without salt contains 12 calories (50 kJ), alongside 1.3g of protein, 2.1g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 180g (cup, chopped): ~22 kcal
Is New Zealand spinach, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 0.7g of net carbs per 100g (2.1g total carbohydrates minus 1.4g dietary fiber), New Zealand spinach, cooked, boiled, drained, without salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in New Zealand spinach, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of New Zealand spinach, cooked, boiled, drained, without salt are:
- Vitamin K: 292 µg (243% of your daily value)
- Manganese: 0.526 mg (23% of your daily value)
- Vitamin C: 16 mg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168441).