Vegetables / Leafy Greens
New Zealand spinach lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 28kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 4.9 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 127 mg/ 750mg (16%) source |
Phosphorus | 19 mg/ 700mg (2%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 146 mg/ 1500mg (9%) |
What is this food?
Boiled New Zealand spinach leaves (a leafy green vegetable).
Why it matters to health
Spinach is low in calories and fat, so it’s a great way to add volume to your meals without piling on energy. It also has dietary fiber (about 1.9 g per 100 g) which helps keep your digestion regular and supports steady fullness. The natural sugar is low (about 0.3 g) and the sodium is moderate for a vegetable (about 146 mg), so it pairs well with meals that may already be salty. Plus, it provides small amounts of healthy fats and carbohydrates, making it a good “base” side for balanced eating.
Healthier tips
- For your 3 meals + 1–2 snacks routine, aim to include leafy greens at least once or twice a day (as side dish or mixed into viands).
- Keep the cooking simple: boil or sauté with minimal oil, and avoid heavy salty sauces.
- Portion idea: 1–2 cups cooked spinach per meal as a side, especially if your main viand is rice-based.
- If you’re watching sodium, taste first—adjust with herbs, garlic, calamansi, or pepper instead of extra salt.
Common Filipino dishes
Ginisang spinach, Tinolang manok with spinach, Sinigang with spinach, Paksiw na isda with side of greens, Adobong kangkong/spinach-style
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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