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How Many Calories in New Zealand Spinach, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 4 kcal | 0.4g |
| 100g | 14 kcal | 1.5g |
| 1 cup, chopped | 8 kcal | 0.8g |
A new zealand spinach, raw contains 14 calories per 100g. A typical 1 cup, chopped (56g) provides about 8 calories. New Zealand Spinach, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
New Zealand Spinach, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (56g) |
|---|---|---|
| Calories | 14 kcal | 8 kcal |
| Protein | 1.5g | 0.8g |
| Carbohydrates | 2.5g | 1.4g |
| of which Sugars | 0.3g | 0.2g |
| Fat | 0.2g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.5g | 0.8g |
| Sodium | 130.0mg | 73mg |
| Potassium | 130.0mg | 73mg |
| Calcium | 58.0mg | 32mg |
| Iron | 0.8mg | 0.4mg |
| Vitamin C | 30.0mg | 16.8mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.7µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- High in vitamin C (33% DV) — an excellent source
- Calories: 1% DV
- Protein: 3% DV
- Carbohydrates: 1% DV
- Fibre: 5% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 6% DV
- Potassium: 3% DV
- Calcium: 4% DV
- Iron: 4% DV
- Vitamin C: 33% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking new zealand spinach, raw
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does new zealand spinach, raw fit your diet?
Low-carb / keto
New Zealand Spinach, Raw contains 2.5g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 14 calories per 100g, new zealand spinach, raw is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in new zealand spinach, raw per 100g?
New Zealand Spinach, Raw contains 14 calories per 100g, based on USDA reference data.
Is new zealand spinach, raw high in calories?
A 1 cup, chopped of new zealand spinach, raw (56g) has around 8 calories — roughly 0% of a 2,000-calorie daily intake.
Is new zealand spinach, raw good for weight loss?
At 14 calories per 100g, new zealand spinach, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 8 calories.
How much protein is in new zealand spinach, raw?
New Zealand Spinach, Raw contains 1.5g of protein per 100g.
Is new zealand spinach, raw a good source of fibre?
New Zealand Spinach, Raw is relatively low in fibre at 1.5g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does new zealand spinach, raw compare to butterbur, (fuki), raw?
New Zealand Spinach, Raw has 14 calories per 100g, close to butterbur, (fuki), raw at 14 — 0 calories fewer per 100g. See the full macro breakdown above.
Is new zealand spinach, raw keto-friendly?
New Zealand Spinach, Raw contains 2.5g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of new zealand spinach, raw for 20g of protein?
With 1.5g of protein per 100g, you'd need roughly 1333g of new zealand spinach, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to new zealand spinach, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| New Zealand Spinach, Raw (this page) | 14 kcal | 1.5g | 2.5g | 0.2g |
| Butterbur, (fuki), Raw | 14 kcal | 0.4g | 3.6g | 0.0g |
| Cabbage, Chinese (pe-tsai), Cooked, Boiled | 14 kcal | 1.5g | 2.4g | 0.2g |
| Gourd, White-flowered (calabash), Raw | 14 kcal | 0.6g | 3.4g | 0.0g |
| Iceberg Lettuce | 14 kcal | 0.9g | 3.0g | 0.1g |
| Taro Shoots, Cooked, without Salt | 14 kcal | 0.7g | 3.2g | 0.1g |
| Turnip Greens, Canned, Solids and Liquids | 14 kcal | 1.4g | 2.4g | 0.3g |
More kit for new zealand spinach, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.