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New Zealand spinach (raw)
Vegetables

New Zealand spinach (raw) nutrition facts

Per 1 cup, chopped · 56 g

Calories
8
0%
of a 2,000 cal day
  • Protein
    0.8g
    33% of calories
  • Carbs
    1.4g
    58% of calories
  • Fat
    0.1g
    9% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Sugar free

At a glance

One serving of New Zealand spinach (raw) (1 cup, chopped, 56 g) has 7.8 calories, with 0.8 g of protein, 1.4 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (58% of calories). It is high in Vitamin K (157% DV).

Per 100 g
14cal
very low energy density
Protein per 100 cal
10g
Net carbs
1g
carbs minus fiber
Fiber
0.8g
0.2 g sugar

High in

20%+ of the daily value

  • Vitamin K157%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Vitamin C19%
  • Vitamin B613%
  • Manganese16%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, chopped (56 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A123 μg
14%
Vitamin C17 mg
19%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K189 μg
157%
Thiamine0 mg
2%
Riboflavin (B2)0.1 mg
6%
Niacin0.3 mg
2%
Vitamin B60.2 mg
13%
Folate (B9)8 μg
2%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium32 mg
3%
Iron0.4 mg
6%
Potassium73 mg
2%
Magnesium22 mg
5%
Phosphorus16 mg
2%
Zinc0.2 mg
2%
Copper0.1 mg
6%
Manganese0.4 mg
16%
Selenium0.4 μg
1%
Full breakdown · 7 more nutrients
NutrientAmount% Daily Value
Caffeine0 mg—
Monounsaturated fats0 g—
Polyunsaturated fats0 g—
Retinol0 μg—
Theobromine0 mg—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 8 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 1min
    Walking (3.5 mph)
  • 1min
    Cycling (moderate)
  • 1min
    Running (6 mph)
  • 1min
    Swimming laps

Common questions

How many calories are in New Zealand spinach (raw)?

One serving of New Zealand spinach (raw) (1 cup, chopped) has 7.8 calories, which works out to 14 calories per 100 g. That is about 0.4% of a 2,000-calorie day.

Is New Zealand spinach (raw) high in protein?

Not especially. It has 0.8 g of protein per serving, and protein supplies 33% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is New Zealand spinach (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in New Zealand spinach (raw)?

73 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in New Zealand spinach (raw)?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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