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Vegetables and Vegetable Products

New Zealand spinach, raw

You can easily calculate the calorie and nutritional values of New Zealand spinach, raw for different amounts (cup, chopped) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.

How many calories are in New Zealand spinach, raw?

New Zealand spinach, raw contains 14 calories per 100 grams. This value corresponds to about 1% of the daily energy expenditure of an adult burning about 2000 calories a day.

Calorie, carbohydrate, protein and fat percentages of New Zealand spinach, raw

100 grams of New Zealand spinach, raw contains 2.5 grams of carbohydrate, 1.5 grams of protein and 0.2 grams of fat. It consist of 60% carbohydrate, 36% protein and 5% fat. 56% of total calories of the food are from carbohydrate, 34% are from protein, 10% are from fat.

100 grams of New Zealand spinach, raw is approximately 1% of daily carbohydrate needs, 3% of protein needs and 0% of fat needs of an adult consuming about 2000 calories of energy a day.

Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.

Calculate nutritional values of New Zealand spinach, raw

Vegetables and Vegetable Products

14 kcal

100 gram(s)

Amount 100 g
Calorie 14 kcal
Carbohydrate, by difference 2.5 g
Protein 1.5 g
Total lipid (fat) 0.2 g
Water 94 g
Fiber, total dietary 1.5 g
Sugar 0.29 g
Calcium, Ca 58 mg
Iron, Fe 0.8 mg
Magnesium, Mg 39 mg
Phosphorus, P 28 mg
Potassium, K 130 mg
Sodium, Na 130 mg
Zinc, Zn 0.38 mg
Copper, Cu 0.093 mg
Manganese, Mn 0.639 mg
Selenium, Se 0.7 µg
Vitamin C, total ascorbic acid 30 mg
Thiamin 0.04 mg
Riboflavin 0.13 mg
Niacin 0.5 mg
Pantothenic acid 0.312 mg
Vitamin B-6 0.304 mg
Folate, total 15 µg
Folic acid 0 µg
Folate, food 15 µg
Folate, DFE 15 µg
Vitamin B-12 0 µg
Vitamin A, IU 4400 IU
Retinol 0 µg
Vitamin E (alpha-tocopherol) 1.42 mg
Vitamin D (D2 + D3) 0 µg
Vitamin D 0 IU
Vitamin K (phylloquinone) 337 µg
Fatty acids, total saturated 0.032 g
Fatty acids, total monounsaturated 0.005 g
Fatty acids, total polyunsaturated 0.084 g
Cholesterol 0 mg
Ash 1.8 g
Source USDA

How many calories are in other foods in the food group Vegetables and Vegetable Products?

Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.