New zealand spinach, cooked, boiled, drained, with salt
New zealand spinach, cooked, boiled, drained, with salt has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.
With 1.28 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet.
It belongs to New Zealand cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 95, for New zealand spinach, cooked, boiled, drained, with salt, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 34% | |
| Calories from Fat | 10% | |
| Calories from Carbs | 56% |
Why this is good for you
- No Saturated Fat
- No Cholesterol
- Very high in Vitamin A
- High in Vitamin C
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3622 IU | 72.4% | Top 10% | Very High |
| Retinol | 181 mcg | |||
| Vitamin C | 16 mg | 26.7% | Top 30% | High |
| Thiamin | 0.06 mg | 3.7% | Mid 40% | Average |
| Riboflavin | 0.11 mg | 6.5% | Mid 40% | Average |
| Niacin | 0.39 mg | 1.9% | Bottom 30% | Low |
| Vitamin B6 | 0.22 mg | 11.1% | Mid 40% | Average |
| Folate | 8 mcg | 2% | Mid 40% | Average |
| Pantothenic Acid | 0.28 mg | 2.8% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 48 mg | 4.8% | Mid 40% | Average |
| Iron | 0.67 mg | 3.7% | Mid 40% | Average |
| Phosphorus | 22 mg | 2.2% | Bottom 30% | Low |
| Potassium | 102 mg | 2.9% | Bottom 30% | Low |
| Sodium | 343 mg | 14.3% | Mid 40% | Average |
| Zinc | 0.33 mg | 2.2% | Bottom 30% | Low |
| Copper | 0.06 mg | 2.8% | Mid 40% | Average |
| Manganese | 0.5 mg | 25% | Top 30% | High |
| Selenium | 0.89 mcg | 1.3% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.11 g | 0.7% | Bottom 30% | Low |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 1.3 g | 2.6% | Bottom 30% | Low |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.17 g | 0.26% | Bottom 30% | Low |
| Saturated Fat | 0 g | |||
| Monounsaturated Fat | 0 g | |||
| Polyunsaturated Fat | 0.1 g |
Other Nutrients Analysis
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 22 Calories from Fat 3
% Daily Value *
Total Fat 0.3 g 0.46%
Saturated Fat 0 g
Trans Fat
Cholesterol 0 mg
Sodium 617.4 mg 25.7%
Total Carbohydrates 3.8 g 1.3%
Dietary Fiber
Sugars
Protein 2.3 g 4.6%
Vitamin A 130.4% Vitamin C 48%
Calcium 8.6% Iron 6.7%
*Based on a 2000 Calorie diet
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