New Zealand Spinach (Cooked, Blanched, Drained with Salt) – Nutritional Breakdown
New Zealand spinach, a nutritious and versatile leafy green, is often enjoyed for its mild flavor and health benefits. It’s a popular addition to various dishes, offering a rich array of essential vitamins and minerals. When cooked, blanched, and drained with salt, this vibrant green vegetable provides an impressive nutritional profile with low calories and high fiber content. Below is a detailed breakdown of its nutritional information per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 12 kcal |
| Protein | 1.3 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 2.13 g |
| Fiber | 1.4 g |
| Sugar | 0.25 g |
| Calcium | 48 mg |
| Iron | 0.66 mg |
| Magnesium | 32 mg |
| Phosphorus | 22 mg |
| Potassium | 102 mg |
| Sodium | 343 mg |
| Zinc | 0.31 mg |
| Copper | 0.077 mcg |
| Manganese | 0.526 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 16 mg |
| Thiamin (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.107 mg |
| Niacin (Vitamin B3) | 0.39 mg |
| Vitamin B6 | 0.237 mg |
| Folate | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.23 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits of New Zealand Spinach
Rich in Vitamins and Minerals:
New Zealand spinach is an excellent source of vitamin C, which supports the immune system, and magnesium, essential for muscle and nerve function. It also provides significant amounts of calcium, iron, and potassium, contributing to bone health, red blood cell production, and proper heart function.
Low in Calories:
With just 12 calories per 100 grams, New Zealand spinach is an ideal choice for those looking to maintain a healthy weight while still reaping the benefits of nutrient-dense greens.
High in Fiber:
With 1.4 grams of fiber per 100 grams, it promotes healthy digestion, helping to maintain regular bowel movements and prevent constipation.
Rich in Antioxidants:
This leafy green is packed with antioxidants, such as vitamin E and vitamin C, which help combat oxidative stress and may lower the risk of chronic diseases.
Allergen Information and Dietary Preferences
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Allergen Information: New Zealand spinach is naturally free from common allergens such as gluten, dairy, and nuts. However, as with any food, cross-contamination may occur during processing, so always check labels if you have food sensitivities.
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Dietary Preferences:
- Vegan: This ingredient is suitable for those following a plant-based diet.
- Low-Calorie: With its low energy content, it’s perfect for calorie-conscious eaters.
- Gluten-Free: New Zealand spinach is naturally gluten-free, making it safe for those with gluten intolerance or celiac disease.
- Low-Carb: With only 2.13 grams of carbohydrates per 100 grams, it fits into low-carb diets like keto or Atkins.
Culinary Advice
New Zealand spinach can be used in a variety of dishes, from savory stews and soups to light salads or side dishes. Its mild flavor pairs wonderfully with rich ingredients like cheese or meats, but it can also stand alone when seasoned simply with olive oil, garlic, and a touch of salt. When preparing New Zealand spinach, ensure to cook, blanch, and drain it properly to enhance its texture and flavor while retaining its nutrients. Whether sautéed, steamed, or added to casseroles, it brings a burst of vibrant green to any plate.
Conclusion
Incorporating New Zealand spinach into your diet is an easy and effective way to boost your nutrient intake without adding excessive calories. Its rich supply of vitamins, minerals, and fiber makes it a powerhouse vegetable perfect for a variety of dietary needs. Enjoy it in a wide range of recipes, from light appetizers to hearty meals, and experience the health benefits it offers with each bite.
