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New Zealand spinach (raw) — Nutrition Facts
USDA FoodData Central · Decent protein density10.7 g protein per 100 kcal
Protein 34% · 1.5 g
Carbs 56% · 2.5 g
Fat 10% · 0.2 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 1 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
New Zealand spinach (raw) · per 100 g
Calories14
Total Fat 0.2 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 130 mg6% DV
Total Carbs 2.5 g1% DV
Fiber 1.5 g5% DV
Sugars 0.3 g
Protein 1.5 g3% DV
Vitamin D 0 µg · Calcium 58 mg · Iron 0.8 mg · Potassium 130 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 14 |
| 1 cup, chopped | 56 g | 7.8 |
Protein per calorie
New Zealand spinach (raw) delivers 10.7 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in New Zealand spinach (raw)?
New Zealand spinach (raw) has 14 calories per 100 grams, which is about 7.8 calories per 1 cup, chopped.
How much protein is in New Zealand spinach (raw)?
New Zealand spinach (raw) has 1.5 g of protein per 100 grams — 10.7 g of protein per 100 calories.
Is New Zealand spinach (raw) keto-friendly?
New Zealand spinach (raw) has 1 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is New Zealand spinach (raw) vegan?
New Zealand spinach (raw) is vegan — it contains no animal-derived ingredients.
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