New Zealand spinach, raw

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

14

Calories

1.50g

Protein

2.50g

Carbs

0.200g

Fat

Macro Distribution (kcal)

Protein 34%
Carbs 56%
Fat 10%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 14 kcal —
Macronutrients
Water 94.0 g —
Protein 1.50 g
3% (Low)
Total lipid (fat) 0.200 g
0% (Low)
Carbohydrate, by difference 2.50 g
1% (Low)
Fiber, total dietary 1.50 g
5% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.032 g
0% (Low)
Fatty acids, total monounsaturated 0.005 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 30.0 mg
33% (High)
Thiamin (Vitamin B1) 0.040 mg
3% (Low)
Riboflavin (Vitamin B2) 0.130 mg
10% (Moderate)
Niacin (Vitamin B3) 0.500 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.312 mg
6% (Low)
Vitamin B-6 — Pyridoxine 0.304 mg
18% (Moderate)
Biotin (Vitamin B7) 15.0 ug
4% (Low)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin E (alpha-tocopherol) 1.42 mg
9% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 58.0 mg
4% (Low)
Iron, Fe 0.800 mg
4% (Low)
Magnesium, Mg 39.0 mg
9% (Low)
Phosphorus, P 28.0 mg
2% (Low)
Potassium, K 130.0 mg
3% (Low)
Sodium, Na 130.0 mg
6% (Low)
Zinc, Zn 0.380 mg
3% (Low)
Copper, Cu 0.093 mg
10% (Moderate)
Manganese, Mn 0.639 mg
28% (High)
Selenium, Se 0.700 ug
1% (Low)
Other
Energy 59.0 kj —
Ash 1.80 g —
Total Sugars 0.290 g —
Folic acid (Vitamin B9 — synthetic) 15.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 15.0 ug —
Retinol 0 ug —
Vitamin A, IU 4400.0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 337.0 ug —
SFA 14:0 (Myristic acid) 0.004 g —
SFA 16:0 (Palmitic acid) 0.024 g —
SFA 18:0 (Stearic acid) 0.002 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.003 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.003 g —
Fatty acids, total polyunsaturated 0.084 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.013 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.066 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Apigenin 0 mg —
Kaempferol 15.8 mg —
Quercetin 5.75 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

New Zealand spinach, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Selenium (1% DV) Zinc (3% DV) B-Complex (3% DV)

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