Calories in New Zealand spinach, raw
Generic food Raw Vegetables
New Zealand spinach, raw contains 14 kcal per 100 g. A typical serving of 1 cup, chopped (56 g) provides about 8 kcal.
Roughly 56% of its calories come from carbohydrates, with 34% from protein and 10% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 281% of the Daily Value for Vitamin K, 33% of the Daily Value for Vitamin C and 28% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 14 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.032 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 130 mg | 6% |
| Total carbohydrates C | 2.5 g | 0.9% |
| Dietary fiber I | 1.5 g | 5% |
| Total sugars I | 0.29 g | |
| Protein ? | 1.5 g | 3% |
| Vitamin C ? | 30 mg | 33% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.4 mg | 9% |
| Vitamin K I | 337 µg | 281% |
| Thiamin (B1) ? | 0.04 mg | 3% |
| Riboflavin (B2) ? | 0.13 mg | 10% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.31 mg | 6% |
| Vitamin B6 ? | 0.3 mg | 18% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 58 mg | 4% |
| Iron ? | 0.8 mg | 4% |
| Magnesium ? | 39 mg | 9% |
| Phosphorus ? | 28 mg | 2% |
| Potassium ? | 130 mg | 3% |
| Zinc ? | 0.38 mg | 3% |
| Copper ? | 0.093 mg | 10% |
| Manganese ? | 0.64 mg | 28% |
| Selenium I | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34%
- Carbohydrates 56%
- Fat 10%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.5 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.29 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.032 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium130 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.7 gprotein density, useful for comparing foods with different calorie levels
- Water94 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.005 g |
|---|---|
| Polyunsaturated fat ? | 0.084 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 0.013 g |
|---|---|
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.024 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.003 g |
| PUFA 18:3 ? | 0.066 g |
| MUFA 16:1 ? | 0.003 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (9)
| Water ? | 94 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.8 g |
| Theobromine Z | 0 mg |
| Energy ? | 59 kJ |
| Vitamin A, IU ? | 4,400 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 15 µg |
Other forms of New Zealand spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| New Zealand spinach, cooked, boiled, drained, without salt Cooked | 12 | 1.3 g | 2.1 g | 0.17 g |
| New zealand spinach, cooked, boiled, drained, with salt Cooked | 12 | 1.3 g | 2.1 g | 0.17 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw new Zealand spinach?
100 g of raw new Zealand spinach has 14 kcal. 1 cup, chopped (56 g): about 8 kcal.
How much protein is in raw new Zealand spinach?
Raw new Zealand spinach contains 1.5 g of protein per 100 g (3% of the 50 g Daily Value), or 0.84 g in 1 cup, chopped (56 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw new Zealand spinach?
Raw new Zealand spinach has 2.5 g of total carbohydrates per 100 g, including 1.5 g of fiber and 0.29 g of sugars.
How much fat is in raw new Zealand spinach?
Raw new Zealand spinach contains 0.2 g of fat per 100 g, of which 0.032 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw new Zealand spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (281% DV), Vitamin C (33% DV), manganese (28% DV), Vitamin B6 (18% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw new Zealand spinach?
100 g contains 130 mg of sodium, 6% of the 2,300 mg Daily Value.
Does new zealand spinach have the same nutrition raw and cooked?
No. Per 100 g, new Zealand spinach, raw has 14 kcal, while new Zealand spinach, cooked, boiled, drained, without salt has 12 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168440. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.