cherry image
New Zealand spinach (cooked, boiled, drained, salted)
Vegetables

New Zealand spinach (cooked, boiled, drained, salted) nutrition facts

Per 1 cup, chopped · 180 g

Calories
22
1%
of a 2,000 cal day
  • Protein
    2.3g
    34% of calories
  • Carbs
    3.8g
    56% of calories
  • Fat
    0.3g
    10% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of New Zealand spinach (cooked, boiled, drained, salted) (1 cup, chopped, 180 g) has 22 calories, with 2.3 g of protein, 3.8 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin A (36% DV), Vitamin C (32% DV) and Vitamin K (438% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g
12cal
very low energy density
Protein per 100 cal
11g
Net carbs
1g
carbs minus fiber
Fiber
2.5g
0.5 g sugar

High in

20%+ of the daily value

  • Vitamin A36%
  • Vitamin C32%
  • Vitamin K438%
  • Vitamin B633%
  • Manganese41%

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Riboflavin (B2)15%
  • Iron15%
  • Magnesium14%
  • Copper15%

Watch

20%+ of the daily value

  • Sodium27%

Vitamins & minerals

Amounts for 1 cup, chopped (180 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A326 μg
36%
Vitamin C29 mg
32%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K526 μg
438%
Thiamine0.1 mg
5%
Riboflavin (B2)0.2 mg
15%
Niacin1 mg
4%
Vitamin B60.4 mg
33%
Folate (B9)14 μg
4%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium86 mg
9%
Iron1 mg
15%
Potassium184 mg
4%
Magnesium58 mg
14%
Phosphorus40 mg
6%
Zinc1 mg
5%
Copper0.1 mg
15%
Manganese1 mg
41%
Selenium2 μg
3%
Full breakdown · 7 more nutrients
NutrientAmount% Daily Value
Caffeine0 mg—
Monounsaturated fats0 g—
Polyunsaturated fats0.1 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 22 calories

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

  • 4min
    Walking (3.5 mph)
  • 3min
    Cycling (moderate)
  • 2min
    Running (6 mph)
  • 3min
    Swimming laps

Common questions

How many calories are in New Zealand spinach (cooked, boiled, drained, salted)?

One serving of New Zealand spinach (cooked, boiled, drained, salted) (1 cup, chopped) has 22 calories, which works out to 12 calories per 100 g. That is about 1.1% of a 2,000-calorie day.

Is New Zealand spinach (cooked, boiled, drained, salted) high in protein?

Not especially. It has 2.3 g of protein per serving, and protein supplies 34% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is New Zealand spinach (cooked, boiled, drained, salted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 56% 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 (cooked, boiled, drained, salted)?

617 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in New Zealand spinach (cooked, boiled, drained, salted)?

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

More vegetables

View all