scored 92/100
New Zealand spinach is a leafy green vegetable with exceptional vitamin K content and minimal calories, making it an excellent choice for bone health and micronutrient density without caloric burden.
0.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Less a 4.0 anti-nutrient penalty (high oxalates, high sodium).
New Zealand spinach (Tetragonia tetragonioides), also called summer spinach or warrigal greens, is a heat-tolerant leafy vegetable native to New Zealand and Australia. Unlike common spinach, it thrives in warm conditions and offers a mild, slightly succulent flavor. Per 100g, it provides only 14 calories while delivering an impressive 337 mcg of vitamin K—essential for bone mineralization and vascular health—along with 30 mg of vitamin C for collagen synthesis and immune function. The vegetable contains meaningful amounts of magnesium (39 mg) and potassium (130 mg), which support cardiovascular regulation and metabolic function. Unlike true spinach, New Zealand spinach contains lower oxalate levels, making its minerals more bioavailable and suitable for those concerned with kidney stone risk. Its low glycemic impact and high fiber-to-calorie ratio make it ideal for sustained energy and metabolic health. The presence of vitamin E (1.42 mg) adds antioxidant protection. As a summer-season green, it diversifies micronutrient intake beyond typical year-round spinach varieties, contributing to comprehensive phytonutrient diversity—a key longevity marker. Its heat tolerance makes it accessible to home gardeners in warm climates, supporting local food security.
Vitamin K activates osteocalcin, a bone matrix protein essential for calcium binding and bone mineralization. The 337 mcg per 100g significantly contributes to daily requirements (120 mcg for women, 90 mcg for men).
Potassium regulates blood pressure by counteracting sodium and supporting endothelial function. Magnesium relaxes vascular smooth muscle and supports healthy arrhythmia prevention.
Vitamin C (30 mg per 100g) is a cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking. It also enhances neutrophil function and reduces infection risk.
Vitamin E and bioactive polyphenols neutralize oxidative stress. Lower oxalate content improves mineral bioavailability and reduces kidney stone risk in susceptible individuals.
The 1.5 g fiber per 100g slows glucose absorption, promoting stable blood sugar. Low carbohydrate density (2.5 g) minimizes insulin demand.
As a low-calorie, nutrient-dense vegetable with no stimulants or sleep-affecting compounds, New Zealand spinach can be consumed any time of day. Midday or evening consumption with fat sources optimizes vitamin K absorption.
Fasting-compatible
Ideal as part of mixed green salads or cooked dishes throughout the day. No timing restrictions apply.
Per 100 g of the default form. Bars show how much higher or lower new zealand spinach is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
New Zealand Spinach is classified as a vegetable. New Zealand spinach is a leafy green vegetable with exceptional vitamin K content and minimal calories, making it an excellent choice for bone health and micronutrient density without caloric burden.
New Zealand Spinach scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, new zealand spinach is highest in Vitamin K (~239% DV), Vitamin C (~28% DV), Manganese (~24% DV), Vitamin B6 (~16% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.9 g of net carbs (2.1 g total minus 1.3 g fiber).
Best any time of day. As a low-calorie, nutrient-dense vegetable with no stimulants or sleep-affecting compounds, New Zealand spinach can be consumed any time of day. Midday or evening consumption with fat sources optimizes vitamin K absorption.
A typical serving is around 85 g (~12 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating new zealand spinach alongside several other vegetable sources.
New Zealand Spinach pairs nicely with: Pair with olive oil because fat-soluble vitamin K requires dietary lipids for absorption and transport; Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron absorption from the 0.8 mg iron content; Mix with calcium-rich foods (yogurt, tahini) because vitamin K activates osteocalcin, which requires adequate calcium for bone mineralization; Serve with garlic because allicin compounds support vascular health synergistically with potassium and magnesium.
High oxalates; High sodium.
Encyclopedia entries that supply the same signature nutrients new zealand spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients new zealand spinachcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.