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new zealand spinach raw
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New Zealand spinach, raw

🔥 14 Calories
💪 1.5g Protein
⚡ 2.5g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
New Zealand spinach, raw
Energy density
Light
14 kcal per 100g
Macro energy profile
Carb-led
34% Protein · 56% Carbohydrates · 10% Fat
Glycemic profile
Low GI
GI 15 · GL 0.4
Notable signals
Very high in vitamin KHigh in vitamin CLow in fatLow in sugarUSDA data

Nutritional Information

14
kcal/100g
Protein
1.5g
Carbohydrates
2.5g
Fat
0.2g
Glycemic Index:
15

About New Zealand spinach, raw

New Zealand spinach, also known as Tetragonia tetragonoides, is a leafy green vegetable native to New Zealand and Australia. Unlike traditional spinach, it thrives in warmer climates and is known for its succulent leaves and unique flavor. This hardy plant can be grown in various soil types and is often used in salads, stir-fries, and as a cooked green, making it a versatile addition to many dishes.

Nutritionally, New Zealand spinach is low in calories, offering only 14 calories per 100 grams. It contains 1.5 grams of protein, 2.5 grams of carbohydrates, and a minimal 0.2 grams of fat. This leafy green is also a good source of vitamins and minerals, including Vitamin A, Vitamin C, and Iron. With high water content and fiber, it aids in digestion and hydration, making it an excellent choice for those looking to maintain a healthy diet.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
Supports eye health due to high Vitamin A content.
Boosts immunity with Vitamin C, enhancing the body's defense system.
Aids in digestion as a good source of dietary fiber.
Promotes healthy skin through vitamins and hydration.
Helps maintain bone health with calcium and magnesium.
May reduce the risk of chronic diseases due to anti-inflammatory properties.
Supports weight management due to low-calorie count and high fiber content.
Enhances heart health by providing potassium and reducing blood pressure.
Improves muscle function with its protein content, aiding in muscle repair.

Recommended Food Pairings

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New Zealand spinach pairs well with feta cheese, which adds a creamy texture and contrasting flavor.
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Combine with chickpeas in salads for added protein and fiber, enhancing satiety.
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Use in omelets with tomatoes for a nutritious breakfast rich in vitamins.
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Mix with fruits like apples in smoothies for a refreshing and nutrient-dense beverage.
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Pair with garlic and olive oil for sautéing, creating a flavorful side dish.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Consume raw in salads to maximize nutrient intake.
  • •Lightly steam or stir-fry to retain flavor and nutrients while softening the leaves.
  • •Add to soups and stews for enhanced nutrition without overpowering flavors.
  • •Blend into smoothies for a nutrient boost without altering taste significantly.
  • •Use as a filling in wraps or sandwiches along with other vegetables.

Selection & Storage

How to choose:

  • ✓Select leaves that are bright green and firm, avoiding wilted or yellowed leaves.
  • ✓Look for fresh, unblemished leaves with no signs of decay or browning.
  • ✓Choose organic varieties when possible to minimize pesticide exposure.
  • ✓Check for moisture on the leaves; they should be crisp, not slimy.
Storage
Store in the refrigerator at a temperature of 0-4°C with high humidity in a perforated bag.
Shelf life
Storage duration is 5-7 days refrigerated, and up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with kidney disorders should consult a healthcare provider due to oxalate content.
  • ⚠️Allergic reactions may occur in sensitive individuals; proceed with caution.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Cooking can reduce oxalate levels, making it safer for those prone to kidney stones.

Frequently Asked Questions

How many calories does New Zealand spinach, raw have?

New Zealand spinach has 14 calories per 100 grams, making it a low-calorie option for those looking to maintain a healthy diet.

Is New Zealand spinach, raw healthy?

Yes, New Zealand spinach is healthy, offering a range of vitamins and minerals, low calories, and high fiber content, which contribute to overall wellness.

How should New Zealand spinach, raw be stored?

New Zealand spinach should be stored in the refrigerator at 0-4°C in a perforated bag to maintain freshness and humidity, lasting about 5-7 days.

What are the benefits of eating New Zealand spinach, raw?

Eating New Zealand spinach raw provides antioxidants, vitamins A and C, and dietary fiber, which support eye health, immunity, and digestion.

How much New Zealand spinach, raw can I eat per day?

A recommended portion is about 150 grams per serving, 2-3 times a week, depending on individual dietary needs and preferences.

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