Vegetables / Leafy Greens
New Zealand spinach lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 54% |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 3.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 43 mg/ 70mg (61%) high |
Minerals
Calcium | 238 mg/ 750mg (31%) high |
Phosphorus | 55 mg/ 700mg (7%) |
Iron | 4.5 mg/ 12mg (37%) high |
Sodium | 88 mg/ 1500mg (5%) low |
What is this food?
New Zealand spinach leaves (a leafy green vegetable).
Why it matters to health
Spinach is low in calories (about 33 kcal per 100g) and provides dietary fiber (2.3g) to help you feel full and support healthy digestion. It also has small amounts of carbohydrates and natural sugar (3.7g carbs, 0.4g sugar), which fit well with balanced meals. The fat is very low (0.5g) and cholesterol is essentially zero. It contains sodium (88mg), so it’s best to keep an eye on how salty your dish is (especially if you add bagoong, patis, or salted toppings).
Healthier tips
- For your 3 meals + 1–2 snacks a day, use spinach as a side or add-on to your main meals (e.g., pair with rice + lean ulam + a source of healthy fats).
- Try 1–2 cups cooked or a generous handful of raw spinach per meal, depending on your appetite and the rest of your plate.
- Go easy on salty seasonings: flavor with garlic, onion, herbs, lemon, or vinegar instead of extra salty sauces.
- For better fullness, combine with protein (fish, chicken, tofu) and fiber-rich sides (like vegetables or beans).
Common Filipino dishes
Adobong kangkong, Sinigang na spinach, Ginisang spinach with garlic, Paksiw na isda with greens, Tortang talong with spinach side, Nilagang gulay with spinach
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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