New zealand spinach, cooked, boiled, drained, with salt
FDC ID: 170506
At a glance
New zealand spinach, cooked, boiled, drained, with salt is a low-calorie food in the Vegetables and Vegetable Products category, providing 12 kcal per 100g. Each 100g supplies 1.3g of protein, 0.2g of fat, 2.1g of carbohydrates. It is an especially good source of vitamin c (324% of the Daily Value), manganese (23% of the Daily Value), sodium (15% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
12
kcal
Protein
1.3
g
Total Fat
0.2
g
Total Carbohydrate
2.1
g
Dietary Fiber
1.4
g
Nutrition profile of New zealand spinach, cooked, boiled, drained, with salt
New zealand spinach, cooked, boiled, drained, with salt provides about 12 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Vitamin C 324%aids collagen formation and iron absorption and is a strong antioxidant
- Manganese 23%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 9%aids iron use and the formation of red blood cells and collagen
- Vitamin E 8%works as an antioxidant that protects cell membranes from oxidation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 12 kcal | 3 kcal |
| Protein | 1.3 g | 0.4 g |
| Fat | 0.2 g | 0.0 g |
| Carbs | 2.1 g | 0.6 g |
| Fiber | 1.4 g | 0.4 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 12 kcal | 0.6% | |
| Water | 94.80 g | — | |
| Protein | 1.30 g | 2.6% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.17 g | 0.2% | |
| Total Carbohydrate | 2.13 g | 0.8% | |
| Dietary Fiber | 1.40 g | 5.0% | |
| Sodium | 343 mg | 14.9% | |
| Potassium | 102 mg | 2.2% | |
| Calcium | 48 mg | 3.7% | |
| Magnesium | 32 mg | 7.6% | |
| Phosphorus | 22 mg | 1.8% | |
| Iron | 0.66 mg | 3.7% | |
| Zinc | 0.31 mg | 2.8% | |
| Copper | 0.08 mg | 8.6% | |
| Manganese | 0.53 mg | 22.9% | |
| Selenium | 0.90 μg | 1.6% | |
| Retinol | 0 μg | — | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1.23 mg | 8.2% | |
| Thiamin | 0.03 mg | 2.5% | |
| Riboflavin | 0.11 mg | 8.2% | |
| Niacin | 0.39 mg | 2.4% | |
| Vitamin B6 | 0.24 mg | 13.9% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 8 μg | 2.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 292 mg | 324.4% |
Frequently Asked Questions
How many calories does 100g of New zealand spinach, cooked, boiled, drained, with salt have?
New zealand spinach, cooked, boiled, drained, with salt has 12 kcal (calories) per 100g.
How much protein, fat, and carbs are in New zealand spinach, cooked, boiled, drained, with salt?
Per 100g, New zealand spinach, cooked, boiled, drained, with salt provides 1.3g protein, 0.2g fat, 2.1g carbohydrates.
What nutrients is New zealand spinach, cooked, boiled, drained, with salt high in?
Per 100g, New zealand spinach, cooked, boiled, drained, with salt is a notable source of Vitamin C (about 324% of the Daily Value), Manganese (about 23% of the Daily Value), Vitamin B6 (about 14% of the Daily Value).
Is New zealand spinach, cooked, boiled, drained, with salt low in calories?
Yes — New zealand spinach, cooked, boiled, drained, with salt has 12 kcal per 100g, while still providing Vitamin C (about 324% of the Daily Value).
What is the source of this nutrition data for New zealand spinach, cooked, boiled, drained, with salt?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)