#49 of 138 in Vegetable · 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.