How many calories are in new zealand spinach?
New zealand spinach (1 cup, chopped, 56 g) has 8 calories. 100 g has 14 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 10.
Nutrition database · Leafy greens
New Zealand Spinach Nutrition Facts
New zealand spinach (1 cup, chopped, 56 g) has 8 calories, 0.8 g protein, 1.4 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 14 calories. Change the serving below and the label, the summary and the full nutrient table update together.
New Zealand Spinach Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, chopped (56 g)
At a glance
- Calories
- 8
- Protein
- 0.8 g · 2%
- Total carbohydrate
- 1.4 g · 1%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 0.8 g · 3%
- Total sugars
- 0.2 g · 0%
- Sodium
- 73 mg · 3%
Opens the free label generator with this amount of new zealand spinach already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 8 | 14 | |
| Total fat | 0.1 g | 0% | 0.2 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | <0.1 g | 0.08 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 73 mg | 3% | 130 mg |
| Total carbohydrate | 1.4 g | 1% | 2.5 g |
| Dietary fiber | 0.8 g | 3% | 1.5 g |
| Total sugars | 0.2 g | 0.29 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.8 g | 1.5 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | not reported | ||
| Vitamin C | 17 mg | 19% | 30 mg |
| Vitamin E | 0.8 mg | 5% | 1.42 mg |
| Vitamin K | 189 mcg | 157% | 337 mcg |
| Thiamin (B1) | <0.1 mg | 2% | 0.04 mg |
| Riboflavin (B2) | 0.07 mg | 6% | 0.13 mg |
| Niacin (B3) | 0.28 mg | 2% | 0.5 mg |
| Vitamin B6 | 0.17 mg | 10% | 0.3 mg |
| Folate (DFE) | 8.4 mcg | 2% | 15 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 32 mg | 2% | 58 mg |
| Iron | 0.45 mg | 2% | 0.8 mg |
| Potassium | 73 mg | 2% | 130 mg |
| Magnesium | 22 mg | 5% | 39 mg |
| Phosphorus | 16 mg | 1% | 28 mg |
| Zinc | 0.21 mg | 2% | 0.38 mg |
| Copper | 0.05 mg | 6% | 0.09 mg |
| Manganese | 0.36 mg | 16% | 0.64 mg |
| Selenium | 0.39 mcg | 1% | 0.7 mcg |
| Other | |||
| Water | 52.6 g | 94 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
New Zealand Spinach nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, chopped | 56 g | 8 | 1.4 g | 0.8 g | 0.1 g | 0.8 g | 0.2 g |
| 100 g | 100 g | 14 | 2.5 g | 1.5 g | 0.2 g | 1.5 g | 0.3 g |
| 1 oz | 28.4 g | 4 | 0.7 g | 0.4 g | 0.1 g | 0.4 g | 0.1 g |
How much vitamin K is in new zealand spinach?
New zealand spinach (1 cup, chopped, 56 g) has 189 mcg of vitamin K, 157% of the Daily Value. 100 g has 337 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in new zealand spinach?
New zealand spinach (1 cup, chopped, 56 g) has 17 mg of vitamin C, 19% of the Daily Value. 100 g has 30 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
New Zealand Spinach nutrition per 100 grams
100 g of new zealand spinach has 14 calories, 1.5 g protein, 2.5 g carbohydrate, 1.5 g fiber, 0.29 g sugars and 0.2 g fat.
Where the calories in new zealand spinach come from
About 56% of the calories in new zealand spinach come from carbohydrate, 10% from fat and 34% from protein (Atwater factors of 4, 9 and 4 calories per gram).
New Zealand Spinach nutrition label for Canada, the EU and the UK
The same serving of new zealand spinach, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, chopped (56g) / pour 1 cup, chopped (56g)
Calories
10
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 75 mg | 3 % |
| Carbohydrate / Glucides | 1 g | 1 % |
| Fibre / Fibres | 1 g | 3 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 32 mg | 2 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 73 mg | 2 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 59 kJ / 14 kcal |
| Fat | 0.2 g |
| of which saturates | 0.0 g |
| Carbohydrate | 2.5 g |
| of which sugars | 0.3 g |
| Protein | 1.5 g |
| Salt | 0.3 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 56g | %RI* | |
|---|---|---|---|
| Energy | 59 kJ 14 kcal |
33 kJ 8 kcal |
<1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 2.5g | 1.4g | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 1.5g | 0.8g | - |
| Protein | 1.5g | 0.8g | 1.7% |
| Salt | 0.33g | 0.18g | 3% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about new zealand spinach
How many calories are in new zealand spinach?
New zealand spinach (1 cup, chopped, 56 g) has 8 calories. 100 g has 14 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 10.
How many calories are in 100 g of new zealand spinach?
100 g of new zealand spinach has 14 calories, 1.5 g protein, 2.5 g carbohydrate and 0.2 g fat.
How much protein is in new zealand spinach?
New zealand spinach (1 cup, chopped, 56 g) has 0.8 g protein, 2% of the 50 g Daily Value. 100 g has 1.5 g.
What is a serving of new zealand spinach?
This page defaults to 1 cup, chopped (56 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for new zealand spinach.
Can I use new zealand spinach in a Nutrition Facts label calculation?
Yes. Open the generator with new zealand spinach added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with new zealand spinach
- Romaine Lettuce8 cal per 1 cup shredded
- Arugula3 cal per 1/2 cup
- Spinach7 cal per 1 cup
- Kale7 cal per 1 cup
- Red Leaf Lettuce4 cal per 1 cup shredded
More in Leafy greens
Tools and guides for labeling new zealand spinach
If you make and sell a product that contains new zealand spinach, these free tools cover the next steps.
- Nutrition Facts label generatorAdd new zealand spinach and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare new zealand spinach with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168440: "New Zealand spinach, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with new zealand spinach
Add new zealand spinach and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.