Vegetable
boiled unsalted New Zealand spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
New Zealand spinach
SERVING
CALORIES
15
PROTEIN
1.3g
CARBS
2.1g
FAT
0.17g
FIBER
1.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15.3kcal—
Protein1.3g3%
Carbohydrates2.1g1%
Fiber1.4g5%
Sugar0.25g1%
Total fat0.17g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water94.8g—
MINERALS
Sodium107mg5%
Potassium102mg2%
Calcium48mg4%
Iron0.66mg4%
Magnesium29mg7%
Phosphorus30mg2%
Zinc0.20mg2%
Copper0.07mg8%
Manganese0.18mg8%
Selenium0.90µg2%
VITAMINS
Vitamin A17µg2%
Vitamin C10.5mg12%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K290µg242%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.05mg3%
Folate (B9)10µg3%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon15g
1 teaspoon5g
1 ml1g
1 liter1000g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is essential for proper blood clotting and bone health.
- ✓Good source of antioxidants like beta-carotene and lutein, which help protect cells from oxidative damage.
- ✓Provides Vitamin C, supporting immune system function and collagen production for healthy skin.
- ✓Contains notable amounts of manganese, a mineral important for metabolism and bone formation.
COOKING TIPS
In the kitchen.
- 1Boiling New Zealand spinach is recommended to reduce its naturally high levels of oxalates, which can interfere with mineral absorption.
- 2After boiling, plunge the spinach into an ice bath to halt the cooking process and preserve its vibrant green color and tender-crisp texture.
- 3The boiled leaves have a mild, succulent flavor and can be used in any recipe calling for cooked spinach, such as in sautés, stir-fries, quiches, or as a simple side dish.
- 4Since the ingredient is specified as unsalted, remember to season it after cooking with salt, pepper, garlic, or a squeeze of lemon juice to enhance its flavor.
STORAGE
Keep it fresh.
- Store the boiled New Zealand spinach in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, squeeze out all excess water from the boiled spinach, portion it, and freeze in freezer-safe bags or containers for up to 3 months.
FAQ
Frequently asked questions.
Is boiled New Zealand spinach healthy?
Yes, boiled New Zealand spinach is very healthy. It is exceptionally low in calories while being rich in Vitamin K for bone health, Vitamin C for immunity, and antioxidants like lutein and beta-carotene that protect cells from damage.
How many calories and carbs are in boiled New Zealand spinach?
A 100g serving of boiled unsalted New Zealand spinach contains approximately 12 calories and 2.13g of carbohydrates. It also provides 1.3g of protein and a negligible 0.17g of fat, making it a nutrient-dense addition to any meal.
Is boiled New Zealand spinach good for weight loss?
Absolutely. Because it contains only 12 calories per 100g, it is an ideal high-volume food for weight management. It allows you to eat a large portion for very few calories, helping you feel full and satisfied.
Is boiled New Zealand spinach keto-friendly?
Yes, it is highly keto-friendly. With just over 2g of total carbohydrates per 100g, it can be consumed in generous portions without significantly impacting your daily carb limit or kicking you out of ketosis.
Is boiled New Zealand spinach vegan and gluten-free?
Yes, boiled New Zealand spinach is naturally vegan and gluten-free. Since it is prepared only with water and no added fats or grains, it is suitable for plant-based and Celiac-friendly diets.
Why is New Zealand spinach often boiled rather than eaten raw?
Boiling is preferred because New Zealand spinach contains oxalates, which can give raw leaves a slightly bitter taste or gritty texture. Boiling helps reduce these oxalates and softens the thick, succulent leaves for better digestion.
What does boiled New Zealand spinach taste like?
It has a mild, earthy flavor very similar to traditional spinach, though it is slightly more succulent and salty by nature. When boiled without salt, its natural mineral profile and delicate sweetness are more noticeable.
How long does boiled New Zealand spinach last in the fridge?
Once boiled and drained, it should be stored in an airtight container in the refrigerator, where it will stay fresh for 3 to 5 days. For best results, squeeze out excess moisture before storing to prevent it from becoming mushy.
Can I freeze boiled New Zealand spinach?
Yes, you can freeze it. After boiling, blanch the leaves in ice water, squeeze out the excess liquid, and form them into small balls or pucks to freeze. They can be stored for up to 6 months and added directly to soups or smoothies.
What are the specific benefits of the Vitamin K in this vegetable?
The Vitamin K in New Zealand spinach is essential for synthesizing proteins needed for blood clotting and bone metabolism. Regular consumption can help maintain bone density and support cardiovascular health.
