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Pūhā

Pūhā is an edible leafy green from New Zealand commonly cooked as a vegetable or added to soups and stews.

Pūhā — illustrative ingredient image

About Pūhā

Pūhā is a leafy green used in New Zealand cooking, with the name commonly applied to edible sow-thistle-type greens. It is usually cooked as a vegetable rather than eaten as a raw salad green, and may be added to soups, stews, and other savoury dishes.

Young leaves are green and tender, while older leaves can be more fibrous and distinctly bitter. Its flavour and texture vary with the plant type, maturity, and preparation; simmering or blanching softens the leaves and moderates their bitterness.

Pūhā is chiefly encountered as fresh leaves, sometimes with tender stems attached. It is washed before cooking and may be simmered, blanched, or added directly to soups and stews. Pūhā can refer to more than one edible leafy plant in New Zealand usage, and no single species or cultivar is established here.

Ingredient type
whole food

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Where pūhā appears

2 linked foods

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Main dishes

Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.

Name examples awaiting language review. Confirm the specific food or product.

Local names for pūhā

Names and romanised forms to recognise on menus and labels.

English

Pūhā

English

puha

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Pūhā nutrition & diet

Pūhā nutritional value

Puwha, leafy vegetable, leaves & upper stem, raw, Sow Thistle

Per 100 g of the edible portion in the named reference form.

Calories
23kcal
Protein
2.7g
Carbs
0.4g
Fat
0.6g

Per 100 g edible portion. New Zealand FOODfiles 2024. Copyright The New Zealand Institute for Plant & Food Research Limited and the Ministry of Health (New Zealand), 2024. Original reference values: available carbohydrate and energy (FSANZ). Access and use of these data are subject to https://www.foodcomposition.co.nz/terms/. Other preparations differ.

Portions & preparation

Establish which plant is sold as pūhā, its species, and whether the reference uses young leaves, stems, or another edible part. Match raw, blanched, boiled, or stewed preparation, including discarded cooking liquid and added fat or broth.

Compare the right form: Use a reference for the identified pūhā species and matching edible leaves or stems, specifying raw, blanched, boiled, or stewed form.

Diet considerations

Pūhā is plant-derived leafy material, but its identity and edible parts should be confirmed because the name can be used regionally. Compatibility changes with animal-based broth, dairy, seafood, or coatings. Soups and stews may also contain cereals or starchy ingredients, making carbohydrate patterns portion-dependent.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Typically compatible
  • Vegetarian
    Typically compatible
  • Pescatarian
    Typically compatible
  • Keto
    Depends on the version
  • Paleo
    Typically compatible
  • Low-carb
    Depends on the version
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Vegetarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Pescatarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Keto · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Paleo · Typically compatible
The plain form fits the conventional paleo food groups. Added ingredients and individual interpretations can differ.
Low-carb · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: New Zealand FOODfiles 2024 — X107 ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .