96

Cooked, Boiled, Drained New Zealand Spinach Without Salt

New Zealand Spinach, Cooked, Boiled, Drained, Without Salt has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 2.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.3 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to New Zealand cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing New Zealand Spinach, Cooked, Boiled, Drained, Without Salt has been given a composite ranking of 96, and on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat10%
 Calories from Carbs57%

Why this is good for you

  • Very high in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3621.8 IU72.4%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent181 mcg
Vitamin C16 mg26.7%Top 30%High
Thiamin0.03 mg2%Bottom 30%Low
Riboflavin0.11 mg6.3%Mid 40%Average
Niacin0.39 mg2%Bottom 30%Low
Vitamin B60.24 mg11.8%Mid 40%Average
Folate8 mcg2%Mid 40%Average
Food Folate8 mcg
Folic Acid0 mcg
Dietary Folate Equivalents8 mcg
Vitamin B120 mcg
Pantothenic Acid0.26 mg2.6%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium48 mg4.8%Mid 40%Average
Iron0.66 mg3.7%Mid 40%Average
Magnesium32 mg8%Top 30%High
Phosphorus22 mg2.2%Bottom 30%Low
Potassium102 mg2.9%Bottom 30%Low
Sodium107 mg4.5%Mid 40%Average
Zinc0.31 mg2.1%Bottom 30%Low
Copper0.08 mg3.8%Mid 40%Average
Manganese0.53 mg26.3%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate2.2 g0.7%Bottom 30%Low
Dietary Fiber0 g
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.3 g2.6%Bottom 30%Low

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.17 g0.26%Bottom 30%Low
Saturated Fat0.03 g0.13%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids56 mg
Total Omega 6 Fatty Acids11 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water94.8 g
Ash1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 12 Calories from Fat 1

% Daily Value *

Total Fat 0.17 g 0.26%

Saturated Fat 0.03 g 0.13%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 107 mg 4.5%

Total Carbohydrates 2.2 g 0.7%

Dietary Fiber 0 g

Sugars 0 g

Protein 1.3 g 2.6%

Vitamin A 72.4% Vitamin C 26.7%

Calcium 4.8% Iron 3.7%

*Based on a 2000 Calorie diet

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