| Nutrient (per 100 g) | New zealand spinach, cooked, boiled | Cabbage, napa, cooked |
|---|---|---|
| Calories | 12 kcal | 12 kcal |
| Protein | 1.3 g | 1.1 g |
| Carbohydrates | 2.1 g | 2.2 g |
| Fat | 0.2 g | 0.2 g |
| Fibre | 1.4 g | 0 g |
| Sugar | 0.3 g | 0 g |
| Sodium | 343 mg | 11 mg |
All values per 100 g. Source: USDA FoodData Central.
New zealand spinach, cooked, boiled provides 12 kcal per 100 g, with 1.3 g of protein, 2.1 g of carbohydrates and 0.2 g of fat. 1 cup of New zealand spinach, cooked, boiled (180 g) provides about 22 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 12 kcal |
| Protein | 1.3 g |
| Carbohydrates | 2.1 g |
| Fat | 0.2 g |
| Fiber | 1.4 g |
| Sugar | 0.3 g |
| Sodium | 343 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 180 g | 22 kcal |
| 100 g | 100 g | 12 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
New Zealand spinach, scientifically known as Tetragonia tetragonioides, is a leafy green vegetable native to New Zealand and Australia. It thrives in warm climates and is valued for its succulent texture and slightly salty flavor, making it a popular substitute for traditional spinach. This plant is not a true spinach, but it shares many culinary and nutritional similarities, making it a versatile addition to various dishes. New Zealand spinach is often used in salads, soups, and stews, providing a unique twist to traditional recipes. Nutritionally, cooked New Zealand spinach is low in calories, with only 12 calories per 100 grams. It is a good source of protein, providing 1.3 grams, and carbohydrates at 2.1 grams, with minimal fat content. This vegetable is also rich in essential vitamins and minerals, making it a healthy choice for those looking to increase their vegetable intake. Its low glycemic index makes it suitable for individuals managing blood sugar levels, and it can easily be incorporated into a balanced diet, enhancing both flavor and nutrition.
New Zealand spinach, cooked and boiled, contains approximately 12 calories per 100 grams, making it a very low-calorie vegetable option that is ideal for weight management and healthy eating.
Yes, New Zealand spinach is quite healthy. It is low in calories while being rich in vitamins and minerals, such as vitamin A and iron. Its high fiber content also supports digestive health, making it a beneficial addition to a balanced diet.
New Zealand spinach should be stored in the refrigerator in a sealed bag or container to maintain freshness. It can last for about 5-7 days in the fridge. For longer storage, it can be blanched and frozen for up to 3 months.
Eating New Zealand spinach offers numerous benefits, including being rich in antioxidants, supporting digestive health due to its fiber content, and providing essential vitamins and minerals that contribute to overall health.
A recommended serving size of New Zealand spinach is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet, providing ample nutrients without excessive calorie intake.
1 cup of New zealand spinach, cooked, boiled (180 g) has about 22 kcal — 2.3 g protein, 3.8 g carbohydrates and 0.4 g fat (calculated from the USDA values per 100 g).