Vegetables · SOURCE-BASED NUTRITION
New Zealand spinach, cooked, boiled, drained, without salt nutrition facts
SR Legacy
New Zealand spinach, cooked, boiled, drained, without salt. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 12 kcal | — |
| Protein | 1.3 g | 2.6% |
| Carbohydrate, by difference | 2.13 g | 0.8% |
| Total lipid (fat) | 0.17 g | 0.2% |
| Fiber, total dietary | 1.4 g | 5% |
| Total Sugars | 0.25 g | — |
| Fatty acids, total saturated | 0.03 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 107 mg | 4.7% |
| Potassium, K | 102 mg | 2.2% |
| Calcium, Ca | 48 mg | 3.7% |
| Iron, Fe | 0.66 mg | 3.7% |
| Magnesium, Mg | 32 mg | 7.6% |
| Phosphorus, P | 22 mg | 1.8% |
| Zinc, Zn | 0.31 mg | 2.8% |
| Copper, Cu | 0.08 mg | 8.6% |
| Manganese, Mn | 0.53 mg | 22.9% |
| Selenium, Se | 0.9 µg | 1.6% |
| Vitamin C, total ascorbic acid | 16 mg | 17.8% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 1.23 mg | 8.2% |
| Vitamin K (phylloquinone) | 292 µg | 243% |
| Thiamin | 0.03 mg | 2.5% |
| Riboflavin | 0.11 mg | 8.2% |
| Niacin | 0.39 mg | 2.4% |
| Pantothenic acid | 0.26 mg | 5.1% |
| Vitamin B-6 | 0.24 mg | 13.9% |
| Folate, DFE | 8 µg | 2% |
| Vitamin B-12 | 0 µg | 0% |
| Alcohol, ethyl | 0 g | — |
| Ash | 1.6 g | — |
| Caffeine | 0 mg | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.07 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 8 µg | — |
| Folate, total | 8 µg | — |
| Folic acid | 0 µg | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0 g | — |
| PUFA 18:2 | 0.01 g | — |
| PUFA 18:3 | 0.06 g | — |
| Retinol | 0 µg | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.02 g | — |
| SFA 18:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin A, IU | 3,620 iu | — |
| Water | 94.8 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin K (243% DV), Manganese (22.9% DV) and Vitamin C (17.8% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin K: blood clotting and bone metabolism
This amount provides 292 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.53 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 16 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.24 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin K
This amount provides 292 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.