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Also known as: New Zealand spinach
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
boiled unsalted New Zealand spinach is a versatile ingredient found in cuisines around the world. With 12 calories per 100g and 1.3 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →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.
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.
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.