Calories in
new zealand spinach, raw
14 kcal per 100 g New Zealand spinach, raw contains 14 calories per 100 grams, or about 8 calories per cup, chopped. Per 100 g it provides 1.5 g protein, 2.5 g carbohydrate and 0.2 g fat.
By calories that splits 56% carbohydrate, 34% protein, 10% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, chopped | 56.0 g | 8 | 0.8 g | 1.4 g | 0.1 g |
Full nutrition, per 100 g and per cup, chopped
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Energy | 14 kcal | 8 kcal |
| Protein | 1.5 g | 0.8 g |
| Total fat | 0.2 g | 0.1 g |
| Saturated fat | 0.0 g | 0.0 g |
| Carbohydrate | 2.5 g | 1.4 g |
| Fibre | 1.5 g | 0.8 g |
| Sugars | 0.3 g | 0.2 g |
| Sodium | 130.0 mg | 72.8 mg |
| Potassium | 130.0 mg | 72.8 mg |
| Calcium | 58.0 mg | 32.5 mg |
| Iron | 0.8 mg | 0.4 mg |
| Vitamin C | 30.0 mg | 16.8 mg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 94.0 g | 52.6 g |
USDA FoodData Central, SR Legacy (FDC ID 168440). A dash means the nutrient was not measured for this item, which is not the same as zero.
How new zealand spinach, raw compares
Among the 209 vegetables and vegetable products items on this site, new zealand spinach, raw ranks 198 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 77% less calorie-dense than typical for its group.
It carries 10.7 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one cup, chopped (8 kcal), a 70 kg adult would walk for roughly 2 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in new zealand spinach, raw?
New Zealand spinach, raw contains 14 calories per 100 g, which works out to about 8 calories per cup, chopped. It also provides 1.5 g of protein, 2.5 g of carbohydrate and 0.2 g of fat per 100 g.
What is the macro breakdown of new zealand spinach, raw?
By calories, new zealand spinach, raw is roughly 56% carbohydrate, 34% protein and 10% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup, chopped?
About 2 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the new zealand spinach, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "New Zealand spinach, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.