Vegetables • Deep Nutrition Analytics
New Zealand spinach, raw
As a recognized vegetables, New Zealand spinach, raw delivers 14 calories per 100g, with energy primarily anchored by carbohydrates (2.5g) to support daily activity. Notably, a single 100g serving delivers an exceptional 281% DV of Vitamin K (337 µg), making it an elite dietary source. Its light energy profile (0.1 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 1.5 g
- Carbohydrates
- 2.5 g
- Fat
- 0.2 g
- Fiber
- 1.5 g
Produce Profile: Hydration & Micronutrients
New Zealand spinach, raw provides natural botanical nutrition with 14 calories per 100g. Providing 1.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 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 |
|---|---|
| Energy | 59 kJ |
| Protein | 1.5 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 2.5 g |
| Energy | 14 kcal |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 0.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 337 µg |
| Vitamin C | 30 mg |
| Manganese | 0.6 mg |
| Vitamin B6 | 0.3 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 4400 IU |
| Vitamin C, total ascorbic acid | 30 mg |
| Vitamin B-6 | 0.3 mg |
| Vitamin K (phylloquinone) | 337 µg |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 39 mg |
| Phosphorus, P | 28 mg |
| Sodium, Na | 130 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 58 mg |
| Potassium, K | 130 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 15 µg |
| Ash | 1.8 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 | 15 µg |
| Water | 94 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
| 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 |
| Folate, food | 15 µg |
Serving calculator
Common serving sizes
- cup, chopped56 g
Compare New Zealand spinach, raw with Category Peers
New Zealand spinach, raw vs Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt
Compared to Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt, New Zealand spinach, raw has 90% more Vitamin C and 0% higher calories per 100g.
New Zealand spinach, raw vs Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt
Compared to Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt, New Zealand spinach, raw has 90% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in New Zealand spinach, raw?
A standard 100-gram serving of New Zealand spinach, raw contains 14 calories (59 kJ), alongside 1.5g of protein, 2.5g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 56g (cup, chopped): ~8 kcal
Is New Zealand spinach, raw suitable for a keto or low-carb diet?
Yes. With only 1g of net carbs per 100g (2.5g total carbohydrates minus 1.5g dietary fiber), New Zealand spinach, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in New Zealand spinach, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of New Zealand spinach, raw are:
- Vitamin K: 337 µg (281% of your daily value)
- Vitamin C: 30 mg (33% of your daily value)
- Manganese: 0.639 mg (28% 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 168440).