Raw new Zealand spinach
Nutrition facts per 3.5 oz (100 g) and per 1 cup, chopped · Vegetables and Vegetable Products
3.5 oz (100 g) of New Zealand spinach, raw provides 14 calories, 1.5 g protein, 0.2 g fat and 2.5 g carbohydrate (1.5 g fiber). Per 100 g it is high in Vitamin K (281% DV), Vitamin C (33% DV).
Protein 34%Fat 10%Carbohydrate 56%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw new zealand spinach?
1 cup, chopped (2 oz, 56 g) of New Zealand spinach, raw has 8 calories. Per 3.5 oz (100 g): 14 calories.
How much protein is in 1 cup of raw new zealand spinach?
1 cup, chopped (2 oz, 56 g) has 0.84 g of protein. Per 3.5 oz (100 g): 1.5 g.
How many carbs are in 1 cup of raw new zealand spinach?
1 cup, chopped (2 oz, 56 g) has 1.4 g of total carbohydrate, including 0.84 g of fiber, so about 0.56 g of net carbs. Per 3.5 oz (100 g): 2.5 g carbohydrate and 1.5 g fiber.
How much fat is in 1 cup of raw new zealand spinach?
1 cup, chopped (2 oz, 56 g) has 0.11 g of fat, of which 0.02 g is saturated. Per 3.5 oz (100 g): 0.2 g.
Sugar, sodium and minerals in 1 cup of raw new zealand spinach
Per 1 cup, chopped (2 oz, 56 g):
- Total sugars: 0.16 g
- Sodium: 73 mg (about 0.2 g of salt), 3% DV
- Potassium: 73 mg, 2% DV
- Iron: 0.4 mg, 2% DV
- Calcium: 32 mg, 2% DV
What is raw new zealand spinach high in?
Per 1 cup, chopped (2 oz, 56 g):
- Vitamin K: 189 mcg, 157% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin K: 337 mcg per 3.5 oz (100 g) — 281% of the Daily Value. Other top sources →
- Vitamin C: 30 mg per 3.5 oz (100 g) — 33% of the Daily Value. Other top sources →
- Vitamin B6: 0.3 mg per 3.5 oz (100 g) — 18% of the Daily Value. Other top sources →
- Copper: 0.09 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.13 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup, chopped (56 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Energy | 14 kcal | 8 kcal | |
| Protein | 1.5 g | 0.84 g | 2% |
| Total fat | 0.2 g | 0.11 g | 0% |
| Saturated fat | 0.03 g | 0.02 g | 0% |
| Monounsaturated fat | 0.01 g | 0 g | |
| Polyunsaturated fat | 0.08 g | 0.05 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 2.5 g | 1.4 g | 1% |
| Dietary fiber | 1.5 g | 0.84 g | 3% |
| Sugars (total) | 0.29 g | 0.16 g | |
| Water | 94 g | 52.6 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup, chopped (56 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Vitamin A (RAE) | — mcg | — | |
| Vitamin C | 30 mg | 16.8 mg | 19% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 1.42 mg | 0.8 mg | 5% |
| Vitamin K | 337 mcg | 188.7 mcg | 157% |
| Thiamin (B1) | 0.04 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.13 mg | 0.07 mg | 6% |
| Niacin (B3) | 0.5 mg | 0.28 mg | 2% |
| Vitamin B6 | 0.3 mg | 0.17 mg | 10% |
| Folate | 15 mcg | 8.4 mcg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup, chopped (56 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Calcium | 58 mg | 32.5 mg | 2% |
| Iron | 0.8 mg | 0.45 mg | 2% |
| Magnesium | 39 mg | 21.8 mg | 5% |
| Phosphorus | 28 mg | 15.7 mg | 1% |
| Potassium | 130 mg | 72.8 mg | 2% |
| Sodium | 130 mg | 72.8 mg | 3% |
| Zinc | 0.38 mg | 0.21 mg | 2% |
| Copper | 0.09 mg | 0.05 mg | 6% |
| Selenium | 0.7 mcg | 0.39 mcg | 1% |
Other entries for new zealand spinach
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| New Zealand spinach, cooked, boiled, drained, without salt | 12 | 1.3 g | 0.17 g | 2.13 g |
| New zealand spinach, cooked, boiled, drained, with salt | 12 | 1.3 g | 0.17 g | 2.13 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Vegetables and Vegetable Products
- Shiitake mushrooms
- White button mushrooms
- Raw mustard spinach
- Olive tapenade
- Raw onions
- Frozen peas and onions
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 168440. Described in USDA as New Zealand spinach, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup, chopped" = 56 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd