Calories in Épinards de Nouvelle-Zélande, brut
Generic food Raw Légumes
Épinards de Nouvelle-Zélande, brut contains 14 kcal per 100 g. A typical serving of 1 tasse, hachée (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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 281 % of the Daily Value for Vitamine K, 33 % of the Daily Value for Vitamine C and 28 % of the Daily Value for manganèse.
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 % |
| Vitamine C ? | 30 mg | 33 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E I | 1,4 mg | 9 % |
| Vitamine K I | 337 µg | 281 % |
| Thiamine (B1) ? | 0,04 mg | 3 % |
| Riboflavine (B2) ? | 0,13 mg | 10 % |
| Niacine (B3) ? | 0,5 mg | 3 % |
| Acide pantothénique (B5) ? | 0,31 mg | 6 % |
| Vitamine B6 ? | 0,3 mg | 18 % |
| Folate (B9) C | 15 µg | 4 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Calcium ? | 58 mg | 4 % |
| Fer ? | 0,8 mg | 4 % |
| Magnésium ? | 39 mg | 9 % |
| Phosphore ? | 28 mg | 2 % |
| Potassium ? | 130 mg | 3 % |
| Zinc ? | 0,38 mg | 3 % |
| Cuivre ? | 0,093 mg | 10 % |
| Manganèse ? | 0,64 mg | 28 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber1,5 gin the lowest quarter of légumes et produits végétaux (median 2,2 g)
- Sugars0,29 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,2 gbelow the median for légumes et produits végétaux (median 0,3 g)
- Saturated fat0,032 gbelow the median for légumes et produits végétaux (median 0,052 g)
- Sodium130 mgabove the median for légumes et produits végétaux (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)
| Graisses monoinsaturées ? | 0,005 g |
|---|---|
| Graisses polyinsaturées ? | 0,084 g |
Individual fatty acids (7)
| Acide linoléique (oméga-6, 18:2) ? | 0,013 g |
|---|---|
| SFA 14:0 ? | 0,004 g |
| CFA 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)
| Rétinol Z | 0 µg |
|---|---|
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
Other components (9)
| Eau ? | 94 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres ? | 1,8 g |
| Théobromine Z | 0 mg |
| Énergie ? | 59 kJ |
| Vitamine A, UI ? | 4 400 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture ? | 15 µg |
Other forms of Épinards de Nouvelle-Zélande
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Épinards de Nouvelle-Zélande, cuits, bouillie, égouttés, sans sel Cooked | 12 | 1,3 g | 2,1 g | 0,17 g |
| Nouveau zélé et épinard, cuits, bouillie, égouttés, avec sel 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 |
|---|---|---|---|---|
| Céleri, brut Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Laitue romaine, brut Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Laitue d'Iceberg, brut Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Asperges, brut Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Choux-fleur, brut Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Concombre, avec peau, brut Raw | 15 | 0,65 g | 3,6 g | 0,11 g |
| Zucchini, brut 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 épinards de Nouvelle-Zélande?
100 g of raw épinards de Nouvelle-Zélande has 14 kcal. 1 tasse, hachée (56 g): about 8 kcal.
How much protein is in raw épinards de Nouvelle-Zélande?
Raw épinards de Nouvelle-Zélande contains 1,5 g of protein per 100 g (3 % of the 50 g Daily Value), or 0,84 g in 1 tasse, hachée (56 g). About 34 % of its calories come from protein. Compared with other légumes et produits végétaux, that is below the median (median 2 g).
How many carbs are in raw épinards de Nouvelle-Zélande?
Raw épinards de Nouvelle-Zélande 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 épinards de Nouvelle-Zélande?
Raw épinards de Nouvelle-Zélande 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 épinards de Nouvelle-Zélande contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (281 % DV), Vitamine C (33 % DV), manganèse (28 % DV), Vitamine B6 (18 % DV) and cuivre (10 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw épinards de Nouvelle-Zélande?
100 g contains 130 mg of sodium, 6 % of the 2,300 mg Daily Value.
Does épinards de nouvelle-zélande have the same nutrition raw and cooked?
No. Per 100 g, épinards de Nouvelle-Zélande, brut has 14 kcal, while épinards de Nouvelle-Zélande, cuits, bouillie, égouttés, sans sel 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 1 avril 2019. FoodFactly last checked it on 6 novembre 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 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.