New Zealand Spinach Salad
New Zealand Spinach Salad is a fresh, vibrant dish featuring the leaves of Tetragonia tetragonioides, a leafy green native to Australia and New Zealand. It's typically served raw or lightly blanched, often combined with ingredients like cherry tomatoes, cucumber, and a light vinaigrette. While the plant itself is from the Southern Hemisphere, the salad preparation is a modern, health-conscious culinary trend.
🍽️ Nutrition at a glance
This salad is low in calories, carbohydrates, and fat, making it a light yet nutrient-dense option. It is an excellent source of vitamins A and C, as well as minerals like iron and calcium, providing a refreshing boost of essential nutrients.
Nutrition breakdown
| Calories | 35 kcal |
| Protein | 2.5 g |
| Carbs | 4.5 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Sodium | 45 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 45 mg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Potassium | 520 mg |
| Magnesium | 35 mg |
| Vitamin K | 90 mcg |
| Folate | 30 mcg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
New Zealand spinach is not a true spinach but a succulent, heat-tolerant green that thrives in summer, making it a popular substitute in warmer climates. Nutritionally, it offers a unique mineral profile, particularly high in calcium and iron compared to many other leafy greens.
