New Zealand spinach, cooked, boiled, drained, without salt

1 cup, chopped (180 g): 22 kcal, 2.3 g protein, 3.8 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size1 cup, chopped (180 g)

Amount per serving

Calories20

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 190mg	8%
Total Carbohydrate 4g	1%
Dietary Fiber 3g	9%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 2g	5%
Vitamin D 0mcg	0%
Calcium 90mg	6%
Iron 1.2mg	6%
Potassium 180mg	4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, chopped (180 g) gives you

High in Manganese (41% DV), Vitamin C (32% DV), Vitamin K (438% DV), Vitamin B6 (25% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

34% protein · 56% carbohydrate · 10% fat

Protein: 2 g 34%
Carbs: 4 g 56%
Fat: 0 g 10%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 99% of foods
Protein: more than 19% of foods
Total fat: less than 89% of foods
Carbohydrate: more than 36% of foods
Dietary fiber: more than 62% of foods
Total sugars: less than 63% of foods
Sodium: less than 40% of foods

All nutrients (35)

Amounts for 1 cup, chopped (180 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	21.6 kcal	12 kcal
Protein	2.34 g	1.3 g	5%
Carbohydrate	3.83 g	2.13 g	1%
Dietary fiber	2.52 g	1.4 g	9%
Total sugars	0.45 g	0.25 g
Water	171 g	94.8 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.306 g	0.17 g	0%
Saturated fat	0.049 g	0.027 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.009 g	0.005 g
Polyunsaturated fat	0.128 g	0.071 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	86.4 mg	48 mg	7%
Iron	1.19 mg	0.66 mg	7%
Magnesium	57.6 mg	32 mg	14%
Phosphorus	39.6 mg	22 mg	3%
Potassium	184 mg	102 mg	4%
Sodium	193 mg	107 mg	8%
Zinc	0.558 mg	0.31 mg	5%
Copper	0.139 mg	0.077 mg	15%
Manganese	0.947 mg	0.526 mg	41%
Selenium	1.62 mcg	0.9 mcg	3%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin C	28.8 mg	16 mg	32%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.21 mg	1.23 mg	15%
Vitamin K	526 mcg	292 mcg	438%
Thiamin (B1)	0.054 mg	0.03 mg	5%
Riboflavin (B2)	0.193 mg	0.107 mg	15%
Niacin (B3)	0.702 mg	0.39 mg	4%
Pantothenic acid (B5)	0.461 mg	0.256 mg	9%
Vitamin B6	0.427 mg	0.237 mg	25%
Folate	14.4 mcg	8 mcg	4%
Vitamin B12	0 mcg	0 mcg	0%

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168441(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.