New Zealand Spinach (Cooked, Blended, Drained, Without Salt) – Nutritional Information
New Zealand spinach, a nutrient-dense leafy green, offers a wonderful addition to your meals. This vibrant vegetable is not only versatile but also rich in essential vitamins and minerals. The cooked, blended, and drained version, without added salt, retains a significant portion of its nutritional value, making it an excellent choice for health-conscious eaters. Below, we provide the full nutritional breakdown of this superfood in its prepared form:
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| 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 |
| Sugars | 0.25 g |
| Calcium | 48 mg |
| Iron | 0.66 mg |
| Magnesium | 32 mg |
| Phosphorus | 22 mg |
| Potassium | 102 mg |
| Sodium | 107 mg |
| Zinc | 0.31 mg |
| Copper | 0.077 mg |
| 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 (Vitamin B9) | 8 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 1.23 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of New Zealand Spinach
New Zealand spinach is a powerful vegetable packed with health-promoting nutrients that support overall well-being:
- Low in Calories: With just 12 kcal per 100g, it’s a fantastic option for those aiming to maintain or lose weight.
- Rich in Fiber: It provides 1.4g of fiber, which supports healthy digestion and helps regulate blood sugar levels.
- Good Source of Vitamins: Notably rich in vitamin C (16 mg), which boosts the immune system and supports skin health.
- Mineral Content: It provides beneficial minerals like magnesium, calcium, and potassium, which are essential for heart, muscle, and bone health.
- Iron: With 0.66 mg of iron, it’s a good plant-based source for vegetarians and vegans to support healthy blood.
- Antioxidants: Contains vitamin E (1.23 mg) and manganese, both of which have antioxidant properties that help combat oxidative stress in the body.
Allergen Information
New Zealand spinach is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it’s always best to ensure that it hasn’t been processed with or in facilities that handle these allergens, especially if you have a severe allergy.
Dietary Preferences
- Vegan: New Zealand spinach is entirely plant-based, making it suitable for vegan diets.
- Vegetarian: It is also suitable for vegetarians.
- Gluten-Free: Naturally gluten-free, perfect for those with gluten sensitivity or celiac disease.
- Low-Calorie: With only 12 kcal per 100g, it fits well into low-calorie and weight management plans.
- Low-FODMAP: While New Zealand spinach is generally considered safe for low-FODMAP diets, individual tolerances may vary. Always consult with a healthcare professional if you’re following a strict low-FODMAP regimen.
How to Incorporate New Zealand Spinach into Your Diet
New Zealand spinach can be incorporated into a wide range of dishes, from soups and stews to salads and smoothies. Here are a few ideas:
- Smoothies: Blend New Zealand spinach into your favorite smoothie for an added boost of vitamins and minerals.
- Salads: Use it as a base or mix with other greens to create a refreshing salad.
- Sauteed Dishes: Saute with garlic, olive oil, and a squeeze of lemon for a quick, nutritious side dish.
- Soups and Stews: Add to vegetable soups or stews as a nutrient-dense green, much like you would spinach or kale.
- Toppings: Use as a topping for omelets, scrambled eggs, or grain bowls.
Conclusion
New Zealand spinach is a nutrient powerhouse, offering a mild flavor, low calorie content, and an abundance of vitamins and minerals. Its versatility makes it an easy addition to many dishes, providing you with essential nutrients while supporting a balanced diet. Whether you’re seeking to improve digestion, boost immunity, or enhance your heart health, this vibrant vegetable is an excellent choice for those looking to increase their intake of greens.
