New Zealand Spinach (Raw) – Nutritional Information
New Zealand spinach, also known as Tetragonia tetragonioides, is a versatile leafy green that offers a nutritious boost to any dish. Unlike traditional spinach, New Zealand spinach has a slightly different texture and flavor, making it an exciting addition to salads, soups, and cooked dishes. It’s particularly valued for its ability to withstand heat better than regular spinach, making it ideal for both raw and cooked preparations.
Nutritional Breakdown
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 14 kcal |
| Protein | 1.5 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 2.5 g |
| Dietary Fiber | 1.5 g |
| Sugar | 0.29 g |
| Calcium | 58 mg |
| Iron | 0.8 mg |
| Magnesium | 39 mg |
| Phosphorus | 28 mg |
| Potassium | 130 mg |
| Sodium | 130 mg |
| Zinc | 0.38 mg |
| Copper | 0.093 mg |
| Manganese | 0.639 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 30 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.304 mg |
| Folate | 15 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.42 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
New Zealand spinach is naturally free of common allergens such as gluten, dairy, nuts, and soy, making it a safe option for most individuals with dietary restrictions. However, always check with specific suppliers or growers to ensure no cross-contamination with allergens.
Dietary Preferences
New Zealand spinach is highly versatile and aligns with a variety of dietary preferences:
- Vegan and Vegetarian: It’s entirely plant-based and works well in both vegan and vegetarian dishes.
- Gluten-Free: Naturally gluten-free, it can be enjoyed by those with gluten sensitivities or celiac disease.
- Low-Carb and Low-Calorie: With just 14 kcal and 2.5g of carbohydrates per 100g, it is an excellent choice for low-carb or calorie-conscious diets.
- Keto-Friendly: The low carbohydrate content makes New Zealand spinach a perfect vegetable for ketogenic diets.
- High in Fiber: The 1.5g of dietary fiber per 100g makes it beneficial for digestive health and maintaining healthy blood sugar levels.
Culinary Advice
New Zealand spinach is an adaptable ingredient that can be used both raw and cooked, offering a mild, slightly savory flavor. The tender, yet slightly waxy texture makes it an excellent addition to:
- Salads: Toss it fresh with your favorite veggies and a light vinaigrette for a refreshing salad.
- Stir-Fries and Soups: Stir-fry it with garlic, ginger, and other vegetables, or add it to soups in the final stages of cooking for a boost of nutrients.
- Smoothies: Blend it with fruit and other leafy greens for a nutritious, green smoothie.
It pairs well with strong flavors like garlic, lemon, and hot peppers. Given its high vitamin C content, New Zealand spinach is especially great for boosting immune health during colder months or in times of stress.
Conclusion
New Zealand spinach is a highly nutritious, low-calorie, and versatile leafy green that’s perfect for anyone looking to increase their intake of vitamins, minerals, and fiber. With a mild flavor and excellent adaptability to various culinary preparations, it’s a great addition to a health-conscious diet, whether you’re enjoying it fresh or incorporating it into cooked dishes. Plus, its natural gluten-free and vegan-friendly properties make it accessible for many dietary needs. Add it to your weekly menu and enjoy the benefits of this powerhouse vegetable!
