Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
| Variant | Verdict | kcal | Sat Fat | Fiber | Sodium | Protein |
|---|---|---|---|---|---|---|
| New Zealand Spinach, Raw (this page) | Recommended | 14 | 0.0g (15%) | 1.5g | 130mg | 2g |
| New Zealand Spinach, Boiled, Drained, with Salt | Recommended | 12 | 0.0g (15%) | 1.4g | 343mg | 1g |
| New Zealand Spinach, Boiled, Drained, Without Salt | Recommended | 12 | 0.0g (15%) | 1.4g | 107mg | 1g |
New Zealand Spinach, Raw belongs to the Vegetables and Vegetable Products group in the USDA FoodData Central database. Per 100 grams, it provides 14.0 kcal, 1.5g protein, 2.5g carbohydrate, and 0.2g fat — of which 0.03g is saturated (15.0% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The 1.5g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. The sodium level is moderate at 130.0mg per 100g, easy enough to fit within a typical day. The standard preparation in the data is Per package or as prepared, which affects the fat profile that actually gets eaten. These stats come from the USDA dataset that powers the entire site, scored with the uniform AASLD 2023 criteria applied to every food.
With its Recommended rating, New Zealand Spinach, Raw fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, new zealand spinach, raw is very low in fat at 0g per 100g, so it contributes little saturated fat even in a regular rotation. The database lists a typical serving of 1 cup raw; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Vegetables and Vegetable Products group, new zealand spinach, raw sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Can you eat New Zealand Spinach, Raw if you have fatty liver disease?
Based on Saturated fat: 15% of total fat. New Zealand Spinach, Raw is classified as Recommended for fatty liver. For best results, follow the recommended portion of a moderate portion and cooking method: proper preparation. The American Association for the Study of Liver Diseases (AASLD) specifically recommends a Mediterranean-style diet rich in vegetables, fish, olive oil, and whole grains while limiting saturated fat, added sugar, and processed foods.
Can I substitute New Zealand Spinach, Raw with something more liver-friendly?
Yes, good substitutes for New Zealand Spinach, Raw include non-starchy vegetables like leafy greens, broccoli, zucchini, and bell peppers. When making swaps, focus on reducing saturated fat and added sugar while increasing fiber and nutrient density. Even small substitutions can have a cumulative positive effect on liver health over time.
Why is New Zealand Spinach, Raw classified as Recommended for fatty liver?
New Zealand Spinach, Raw is classified as Recommended primarily because Saturated fat: 15% of total fat. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
Is New Zealand Spinach, Raw high in saturated fat?
New Zealand Spinach, Raw contains 0.0g of saturated fat per 100g (15.0% of total fat). The AASLD guidance recommends limiting saturated fat intake to support liver health. This is a relatively low saturated fat content, which aligns well with the Mediterranean diet. Pairing New Zealand Spinach, Raw with fiber-rich vegetables can help mitigate the impact of dietary fat on liver metabolism.
Should I measure my portion of New Zealand Spinach, Raw for fatty liver?
Yes, portion awareness is helpful for managing fatty liver. A serving of New Zealand Spinach, Raw is 1 cup raw (56.0g), half the plate at each meal. Using visual cues — such as comparing protein portions to the size of your palm — can make portion control easier without weighing every meal.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.