New zealand spinach, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
New Zealand spinach (Tetragonia tetragonioides) is a leafy green vegetable with thick, succulent, slightly triangular leaves. When cooked, it has a tender, melt-in-your-mouth texture similar to regular spinach but with a milder, subtly briny or salty flavor. It's a nutritional powerhouse, offering a notable 1.4g of dietary fiber per 100g while being exceptionally low in calories.
Calorie split: 34% protein · 56% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique, slightly salty taste that adds depth to dishes without overpowering other ingredients. Its heat tolerance makes it a versatile summer green that holds up well in stir-fries and sautés, unlike delicate regular spinach.
⚠️ Watch-outs & how to enjoy it better
The leaves contain oxalates, which can bind to minerals like calcium and may be a concern for individuals prone to kidney stones. To reduce oxalate content, blanch the leaves in boiling water for a minute before final cooking and discard the water. It's also sometimes canned or pickled, which can significantly increase sodium content; opting for fresh or frozen and rinsing well is recommended.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories, making it ideal for weight management.
- Provides a good amount of plant-based protein for a leafy green.
- Contains antioxidants like beta-carotene and vitamin C.
- Naturally low in fat and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, New Zealand spinach is not a true spinach (Spinacia oleracea) and is actually a member of the Aizoaceae family, making it more closely related to ice plants.
Full nutrition (USDA data · scales with serving)
| Water | 94.8 g |
| Energy | 12.0 kcal |
| Energy | 51.0 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.17 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 2.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 0.66 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 22.0 mg |
| Potassium, K | 102 mg |
| Sodium, Na | 343 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.53 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 16.0 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.39 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 3622 iu |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 292 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.06 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw — USDA does not publish this profile for New zealand spinach.
| Tryptophan | 0.08 g |
| Threonine | 0.30 g |
| Isoleucine | 0.33 g |
| Leucine | 0.54 g |
| Lysine | 0.61 g |
| Methionine | 0.18 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.23 g |
| Valine | 0.37 g |
| Arginine | 0.41 g |
| Histidine | 0.22 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.61 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.34 g |
| Proline | 0.29 g |
| Serine | 0.26 g |
FAQ
Is New Zealand spinach the same as regular spinach?
No, they are different plants. New Zealand spinach (Tetragonia tetragonioides) has thicker, triangular leaves and a milder, slightly salty flavor. It is more heat-tolerant and is often used as a summer substitute for true spinach, which bolts in hot weather.
How do I prepare and cook it?
Wash the leaves thoroughly. For most cooking methods, you can use the leaves whole or roughly chopped. They can be sautéed, stir-fried, steamed, or boiled. Because of its thicker texture, it may require slightly longer cooking than regular spinach to become tender.
Can I eat it raw?
While the leaves are edible raw, they are quite tough and have a more pronounced salty, sometimes bitter flavor. Cooking is recommended to soften the texture and mellow the taste, making it more palatable and easier to digest.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.12 kcal/g · 43% calories from protein · 1.4 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.