Food · Vegetables and Vegetable Products
New zealand spinach nutrition facts
A typical portion of new zealand spinach (1 cup, chopped; 56 g, raw) has 10 calories and less than 1g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 12 calories (cooked, boiled, drained, without salt) to 14 (raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for New Zealand spinach, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.5g
- more than 20% of 8,218 USDA reference foods
- Calories per 100 g
- 14
- more than 2% of reference foods
- Sodium per 100 g
- 130mg
- more than 62% of reference foods
1 cup, chopped weighs 56 g in USDA's record for New Zealand spinach, raw (FDC 168440); across 3 records of new zealand spinach USDA weighs it at 56 to 180 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 56% carbohydrate, 10% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K189 µg in 1 cup, chopped (56 g), 157% of the Daily Value
- Vitamin C17 mg in 1 cup, chopped (56 g), 19% of the Daily Value
- Manganese0.4 mg in 1 cup, chopped (56 g), 16% of the Daily Value
- Vitamin B60.2 mg in 1 cup, chopped (56 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168440), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of new zealand spinach USDA describes
Raw has the most calories per 100 g (14); the fewest: Cooked, boiled, drained, without… (12)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| New Zealand spinach, raw | 14 | 1.5 g | 0.2 g | 130 mg |
| New Zealand spinach, cooked, boiled, drained, without salt | 12 | 1.3 g | 0.2 g | 107 mg |
| New zealand spinach, cooked, boiled, drained, with salt | 12 | 1.3 g | 0.2 g | 343 mg |
Every nutrient in this record (48)
The portion is 1 cup, chopped (56 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.84 g | 1.50 g | 2% |
| Total lipid (fat) | 0.11 g | 0.20 g | 0% |
| Carbohydrate, by difference | 1.40 g | 2.50 g | 1% |
| Ash | 1.01 g | 1.80 g | |
| Energy | 7.84 kcal | 14.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 52.6 g | 94.0 g | |
| Total Sugars | 0.16 g | 0.29 g | |
| Fiber, total dietary | 0.84 g | 1.50 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.018 g | 0.032 g | 0% |
| Fatty acids, total monounsaturated | 0.0028 g | 0.0050 g | |
| Fatty acids, total polyunsaturated | 0.047 g | 0.084 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 32.5 mg | 58.0 mg | 2% |
| Iron, Fe | 0.45 mg | 0.80 mg | 2% |
| Magnesium, Mg | 21.8 mg | 39.0 mg | 5% |
| Phosphorus, P | 15.7 mg | 28.0 mg | 1% |
| Potassium, K | 72.8 mg | 130 mg | 2% |
| Sodium, Na | 72.8 mg | 130 mg | 3% |
| Zinc, Zn | 0.21 mg | 0.38 mg | 2% |
| Copper, Cu | 0.052 mg | 0.093 mg | 6% |
| Manganese, Mn | 0.36 mg | 0.64 mg | 16% |
| Selenium, Se | 0.39 µg | 0.70 µg | 1% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.80 mg | 1.42 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 16.8 mg | 30.0 mg | 19% |
| Thiamin | 0.022 mg | 0.040 mg | 2% |
| Riboflavin | 0.073 mg | 0.13 mg | 6% |
| Niacin | 0.28 mg | 0.50 mg | 2% |
| Pantothenic acid | 0.17 mg | 0.31 mg | |
| Vitamin B-6 | 0.17 mg | 0.30 mg | 10% |
| Folate, total | 8.40 µg | 15.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (phylloquinone) | 189 µg | 337 µg | 157% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.40 µg | 15.0 µg | |
| Folate, DFE | 8.40 µg | 15.0 µg | 2% |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.0022 g | 0.0040 g | |
| SFA 16:0 | 0.013 g | 0.024 g | |
| SFA 18:0 | 0.0011 g | 0.0020 g | |
| MUFA 18:1 | 0.0017 g | 0.0030 g | |
| PUFA 18:2 | 0.0073 g | 0.013 g | |
| PUFA 18:3 | 0.037 g | 0.066 g | |
| MUFA 16:1 | 0.0017 g | 0.0030 g |
Source: USDA FoodData Central, FDC 168440: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in new zealand spinach?
10 in 1 cup, chopped (56 g) of raw; 12 to 14 per 100 g across USDA's descriptions.
How much protein is in new zealand spinach?
less than 1g in 1 cup, chopped; 1.5 g per 100 g.
How much sodium is in new zealand spinach?
75mg in 1 cup, chopped; 130 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov