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

1 cup chopped = 50 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 53/13 1% 105/25
Protein (g) 1.2 2% 2.4
Fat, total (g) 0.4 1% 0.9
- saturated (g) 0.05 0% 0.1
Available carbohydrate (g) 0.2 0% 0.4
- sugars (g) 0.1 0% 0.2
Dietary Fibre (g) 1.6 5% 3.2
Sodium (mg) 55 2% 110
Vitamin A Equiv. (µg) 346 46% RDI* 691
Vitamin C (mg) 17 165% RDI* 33
Vitamin K (mg) 77 96% ESADDI** 153
Folate (µg) 48 24% RDI* 96.0
Niacin (mg) 1.3 13% RDI* 2.6
Vitamin B6 (mg) 0.18 11% RDI* 0.4
Potassium (mg) 225   450

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake


Source: FOODfiles 2016

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