Cooked New Zealand spinach: calories and nutrition facts
Cooked New Zealand spinach has 14 kcal per 100 g. One serving, 1 Serving (150 g), has 20 kcal.
- Calories
- 14 kcal
- Protein
- 1.3 g
- Carbohydrates
- 1 g
- Fat
- 0.2 g
Per 100 g
Cooked New Zealand spinach: how many calories?
Cooked New Zealand spinach has 14 kcal per 100 g, with 1.3 g protein, 1 g carbs and 0.2 g fat. A 150 g serving (1 Serving) has 20 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein48%
- Carbohydrates37%
- Fat14%
Calculate a portion
- Calories
- 20 kcal
- Protein
- 2 g
- Carbohydrates
- 1.5 g
- Fat
- 0.3 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 14 kcal | 20 kcal |
| Fat | 0.2 g | 0.3 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 1 g | 1.5 g |
| of which sugars | 0.3 g | 0.4 g |
| Fiber | 1.4 g | 2.1 g |
| Protein | 1.3 g | 2 g |
| Sodium | 107 mg | 161 mg |
| Water | 94.8 g | 142.2 g |
| Vitamin C | 16 mg | 24 mg |
| Calcium | 48 mg | 72 mg |
| Iron | 0.7 mg | 1 mg |
| Potassium | 102 mg | 153 mg |
| Magnesium | 32 mg | 48 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(14 kcal) | 1% |
| Fat(0.2 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(1 g) | 0% |
| of which sugars(0.3 g) | 0% |
| Protein(1.3 g) | 3% |
| Salt(0.27 g) | 4% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked New Zealand spinach: frequently asked questions
Cooked New Zealand spinach: how many calories per serving?
A 150 g serving (1 Serving) has 20 kcal.
Cooked New Zealand spinach: how much protein?
Cooked New Zealand spinach contains 1.3 g of protein per 100 g, 3% of the 50 g reference intake.
Cooked New Zealand spinach: how much fibre?
Cooked New Zealand spinach provides 1.4 g of fibre per 100 g, 6% of the 25 g a day recommended by EFSA.
Cooked New Zealand spinach: how much makes 100 kcal?
100 kcal is about 741 g of this food.
More foods in this category
- Cooked kale30 kcal
- Cooked kohlrabi28 kcal
- Cooked leek25 kcal
- Cooked legume113 kcal
- Cooked lentils125 kcal
- Cooked mung beans96 kcal
- Cooked okra22 kcal
- Cooked onion35 kcal
- Cooked parsnip91 kcal
- Cooked peas81 kcal
- Cooked pigeon peas0 kcal
- Cooked plantain125 kcal
Your personal calorie plan in 2 minutes
Start for free