New Zealand spinach, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh and slightly succulent raw New Zealand spinach, with a mild, slightly salty flavor. A unique green, perfect for salads or light cooking.
Per 100g reference serving, New Zealand spinach, raw provides 14 kcal of energy, 1.5g protein (34% of calories), 2.5g total carbohydrates (56% of calories, including 1.5g dietary fiber and 0.29g sugars), and 0.2g total fat (10% of calories).
Vitamins Profile in New Zealand spinach, raw (Per 100g)
Track how New Zealand spinach, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 30 mg | 33.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.42 mg | 9.5% DV |
| Vitamin K (Phylloquinone) | 337 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.04 mg | 3.3% DV |
| Vitamin B2 (Riboflavin) | 0.13 mg | 10% DV |
| Vitamin B3 (Niacin) | 0.5 mg | 3.1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.312 mg | 6.2% DV |
| Vitamin B6 (Pyridoxine) | 0.304 mg | 17.9% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
Minerals & Electrolytes in New Zealand spinach, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.8 mg | 4.4% DV |
| Calcium (Ca) | 58 mg | 4.5% DV |
| Magnesium (Mg) | 39 mg | 9.3% DV |
| Potassium (K) | 130 mg | 2.8% DV |
| Zinc (Zn) | 0.38 mg | 3.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 28 mg | 2.2% DV |
| Copper (Cu) | 0.093 mg | 10.3% DV |
| Manganese (Mn) | 0.639 mg | 27.8% DV |
| Sodium (Na) | 130 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.066 g | 4.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.013 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.005 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.084 g | 0.4% DV |
| Saturated Fat (SFA) | 0.032 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of New Zealand spinach, raw contains 14 calories (kcal), 1.5g of protein, 2.5g of carbohydrates (1.5g fiber, 0.29g total sugars), and 0.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
New Zealand spinach, raw has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -2.73 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for New Zealand spinach, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log New Zealand spinach, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.