5+ A Day




It grows all year round but not often available commercially.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



Pūhā or Rauriki is a green vegetable native to New Zealand. It was one of the staple green vegetables of the Māori people and is still eaten today.



  • Pūhā can be found growing wild
  • The 'smooth' leaved pūhā is the most popular, however, the slightly bitter and 'prickly' leaved pūhā is also eaten
  • Whilst it is not grown commercially it is occasionally available for sale and there is certainly demand for it in some areas
  • Pūhā is part of the daisy family, along with lettuce, dandelion and oyster plant


Growing Facts

  • Pūhā grows all year and is tolerant to dry, windy conditions
  • Pūhā is fast growing with daisy-like flowers

Nutrition Information

Serving size: 73g - 1/2 cup, leaves and upper stems, chopped, boiled and drained

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 81/19 111/26
Protein (g) 1.69 2.31
Fat, total (g) 0.51 0.7
- saturated (g) 0.077 0.106
Carbohydrate (g) 0.168 0.23
- sugars (g) 0.15 0.2
Dietary Fibre (g) 3.8 5.2
Sodium (mg) 18.98 26
Vitamin A Equiv. (µg) 1003.32 1374.41
Vitamin C (mg) 16.06 22
Folate (µg) 53.82 73.72
Calcium (mg) 73.73 101
Iron (mg) 0.79 1.08
Niacin (mg) 0.52 0.71
Vitamin E (mg) 0.51 0.7
Zinc (mg) 0.37 0.5
Vitamin B6 (mg) 0.04 0.05
Riboflavin (mg) 0.02 0.03
Selenium (µg) 0.15 0.2
Potassium (mg) 116.8 160
Thiamin (mg) 0.01 0.02

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

print forward

Related Recipes

No related recipes were found.