New Zealand Spinach
New Zealand Spinach, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 2.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.5 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
It belongs to New Zealand cuisine. Ideally consumed as a Side Dish.
Based on the composite nutritive standing New Zealand Spinach, Raw has been given a composite ranking of 96, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 34% | |
| Calories from Fat | 10% | |
| Calories from Carbs | 56% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- No Cholesterol
- Very low in Saturated Fat
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4400.1 IU | 88% | Top 10% | Very High |
| Retinol | 0 mcg | |||
| Retinol Activity Equivalent | 220 mcg | |||
| Vitamin C | 30 mg | 50% | Top 10% | Very High |
| Thiamin | 0.04 mg | 2.7% | Bottom 30% | Low |
| Riboflavin | 0.13 mg | 7.6% | Mid 40% | Average |
| Niacin | 0.5 mg | 2.5% | Bottom 30% | Low |
| Vitamin B6 | 0.3 mg | 15.2% | Mid 40% | Average |
| Folate | 15 mcg | 3.7% | Top 30% | High |
| Food Folate | 15 mcg | |||
| Folic Acid | 0 mcg | |||
| Dietary Folate Equivalents | 15 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.31 mg | 3.1% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 58 mg | 5.8% | Mid 40% | Average |
| Iron | 0.8 mg | 4.4% | Mid 40% | Average |
| Magnesium | 39 mg | 9.8% | Top 30% | High |
| Phosphorus | 28 mg | 2.8% | Bottom 30% | Low |
| Potassium | 130 mg | 3.7% | Bottom 30% | Low |
| Sodium | 130 mg | 5.4% | Mid 40% | Average |
| Zinc | 0.38 mg | 2.5% | Bottom 30% | Low |
| Copper | 0.09 mg | 4.6% | Mid 40% | Average |
| Manganese | 0.64 mg | 32% | Top 30% | High |
| Selenium | 0.7 mcg | 1% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.5 g | 0.8% | Bottom 30% | Low |
| Dietary Fiber | 0 g | |||
| Sugars | 0 g | |||
| Sucrose | 0 mg | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 1.5 g | 3% | Bottom 30% | Low |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.2 g | 0.31% | Bottom 30% | Low |
| Saturated Fat | 0.03 g | 0.16% | Bottom 30% | Low |
| Monounsaturated Fat | 0 g | |||
| Polyunsaturated Fat | 0.1 g | |||
| Total Trans Fatty Acids | 0 g | |||
| Total Omega 3 Fatty Acids | 66 mg | |||
| Total Omega 6 Fatty Acids | 13 mg |
Other Nutrients Analysis
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 14 Calories from Fat 2
% Daily Value *
Total Fat 0.2 g 0.31%
Saturated Fat 0.03 g 0.16%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 130 mg 5.4%
Total Carbohydrates 2.5 g 0.8%
Dietary Fiber 0 g
Sugars 0 g
Protein 1.5 g 3%
Vitamin A 88% Vitamin C 50%
Calcium 5.8% Iron 4.4%
*Based on a 2000 Calorie diet
Better Eats
DetailsSpinach
Per 100g | Calories 23
Protein 2.9 g | Carbs 3.6 g | Fat 0.39 g
Mustard Spinach
Per 100g | Calories 22
Protein 2.2 g | Carbs 3.9 g | Fat 0.3 g
Vinespinach (Basella)
Per 100g | Calories 19
Protein 1.8 g | Carbs 3.4 g | Fat 0.3 g
Cooked Malabar Spinach
Per 100g | Calories 23
Protein 3 g | Carbs 2.71 g | Fat 0.78 g
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