QUICK ANSWER
How many calories are in raw new zealand spinach?
For new zealand spinach, the locked raw New Zealand spinach record provides 14 kcal per 100 g; use only a matching state and source-held weight.
14 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw New Zealand spinach nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 14 kcal
- Protein
- 1.5 g
- Carbohydrate
- 2.5 g
- Fat
- 0.2 g
- Fibre
- 1.5 g
- Sodium
- 130 mg
- Potassium
- 130 mg
- Magnesium
- 39 mg
Source: USDA FoodData Central SR Legacy record 168440. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.5 g per 100 g. From New Zealand spinach, raw.
Carbohydrate
2.5 g per 100 g. From New Zealand spinach, raw.
Fat
0.2 g per 100 g. From New Zealand spinach, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw new zealand spinach fits in a varied eating pattern.
Sodium
130 mg per 100 g in the selected USDA record.
Potassium
130 mg per 100 g in the selected USDA record.
Magnesium
39 mg per 100 g in the selected USDA record.
Phosphorus
28 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
raw New Zealand spinach
Selected nutrition reference.
common spinach
Use its own matching record or product label.
cooked greens
Keep this state separate from the selected reference.
seasoned greens
Use the complete product label or recipe.
PRACTICAL CONTEXT
How raw new zealand spinach can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion basis
The page scales only source-held weights from 14 kcal per 100 g.
Fibre check
The selected record lists 1.5 g fibre per 100 g.
Protein check
The selected record lists 1.5 g protein per 100 g.
Best logging move
Match raw New Zealand spinach exactly and keep common spinach separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep the fresh food according to seller or package guidance.
After opening or cutting
Keep cut or prepared portions protected and appropriately chilled.
Prepare
Use clean utensils and prevent cross-contamination during preparation.
Safety boundary
This page represents raw New Zealand spinach; the nutrient record does not establish storage duration or clinical advice.
PHOTO LOGGING
How to log raw new zealand spinach more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: New Zealand spinach, raw.
- 02
Use edible grams. Every named weight is held by the selected local USDA record. The 100 g entry is the source's nutrient basis; no household portion was invented.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw New Zealand spinach calorie and nutrition questions
How many calories are in 100 g of new zealand spinach?
14 kcal in the locked New Zealand spinach, raw record.
Which state does this new zealand spinach page use?
New Zealand spinach, raw. State and processing are part of the answer.
How much fibre is in new zealand spinach?
1.5 g per 100 g in the selected record.
Is common spinach included?
No. common spinach needs its own matching record or product label.
Where do the portion weights come from?
Named weights come from the selected local USDA record; the 100 g entry is the source nutrient basis.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
New Zealand spinach, raw, per 100 g edible portion. Numeric nutrition and named portion claims use the locked local USDA record. No household portion, search demand, storage duration, clinical effect or medical advice is inferred.
Open USDA FoodData Central SR Legacy record 168440 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.