New Zealand spinach, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 2.1 g · 9 kcal/100g
Fiber 1.4 g
Water 95 g
Total energy 12 kcal

Macro balance aligns with EFSA guidelines (34% protein, 10% fat, 56% carbs)

Fat quality 62 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.01g

Saturated fat is 2.0% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 37 / 100 How is this scored?

Vitamins

Vitamin C 16.0 mg
Vitamin D 0.0 µg
Vitamin E 1.2 mg
Vitamin K 292 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.24 mg
Folate (B9) 8 µg
Vitamin B12 0.00 µg

Minerals

Calcium 48 mg
Iron 0.7 mg
Magnesium 32 mg
Phosphorus 22 mg
Potassium 102 mg
Sodium 107 mg
Zinc 0.3 mg
Copper 0.08 mg
Manganese 0.53 mg
Selenium 0.9 µg

Notable source of Vitamin K (389% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.