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Nutrient content per 100 g
Delicious season
New zealand spinach
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Commentary on vegetables
- Also known as “hama”, “Bankyo”, “Hamasensha”
- Traditional vegetables with a long harvest time from early summer to late autumn
- The young shoots are easy to eat because they are soft and have no cocoons
- The surface of the leaf is covered with fine granular protrusions
- Although it has few characteristics, it contains oxalic acid, so it is eaten through fire
- When you are concerned about oxalic acid, boil it and expose it to water
- Rich in carotene and iron
- Because there is a lot of carotene, you can take carotene effectively when you use oil cooking.
- Because it contains a lot of iron, anemia can be prevented when taken with vitamin C and protein.
Preservation method
- Put it in a plastic bag and store it in the vegetable room
recipe
- Soak
- Tempura
- Fried food
- Soup
Food composition table
Per 100g edible portion
New zealand spinach（raw）
| Waste rate | 0% |
| Energy | 15㎉ |
| moisture | 93.8ｇ |
| Protein | 93.8ｇ |
| Lipid | 0.1ｇ |
| Carbohydrate | 2.8ｇ |
| Sodium | 5㎎ |
| Potassium | 300㎎ |
| Calcium | 48㎎ |
| Magnesium | 35㎎ |
| Rin | 75㎎ |
| iron | 3.0㎎ |
| Zinc | 0.5㎎ |
| Copper | 0.06㎎ |
| Manganese | 0.81㎎ |
| Lodine | – |
| Selenium | – |
| Chromium | – |
| Molybdenum | – |
| Vitamin A（Retinol） | – |
| Vitamin A（β-carotene） | 2700㎍ |
| Vitamin D | – |
| Vitamin E（Tocopherol α） | 1.3㎎ |
| Vitamin K | 310㎍ |
| Vitamin B1 | 0.08㎎ |
| Vitamin B2 | 0.30㎎ |
| Niacin | 1.0㎎ |
| Vitamin B6 | 0.13㎎ |
| Vitamin B12 | – |
| Folic acid | 90㎍ |
| Pantothenic acid | 0.46㎎ |
| Biotin | – |
| Vitamin C | 22㎎ |
| Dietary fiber(aggregate amount） | 2.3ｇ |
Quoted from the Japanese food standard composition table 2015 edition