Puha or Rauriki is a green vegetable native to New Zealand.

Traditionally it was one of the staple green vegetables of the Maori and is still eaten today. Puha can be found growing wild. The 'smooth' leaved puha is the most popular, however, the slightly bitter and 'prickly' leaved puha is also eaten.

What to look for

Select young and crisp puha with a good, even colouring.


Puha grows all year but it is not often available commercially.


Refrigerate in plastic bags and use promptly. Puha can be frozen but it is best fresh.

How to prepare

Wash well. Rub stems and leaves together under running water. Remove woody stalks and discoloured leaves. Use the medium to thin stalks and the leaves. Discard only the very coarse stalks; add these to stocks and soups for extra flavour.

Ways to eat

Steam or boil like spinach. Cook for 20-30 minutes to remove the bitterness. Boil puha with meat in a 'boil-up'. Place puha on top of roast beef, pork or mutton bird, 15-20 minutes before the end of cooking. Use puha as a vegetable on its own, in a meat or vegetable braise or stew, or in salads. Use to make soup, add to a stir fry or pie fillings.

Cooking Methods

Boil, microwave, steam, stir fry.


Leaves and upper stem, boiled, drained
Nutrition Information
Serving size:  ½ cup chopped 73g
per serving 
% Daily
intake per
per 100g 
Energy (kJ/Cal) 81/19 0.90% 111/26  
Protein (g) 1.69 3.40% 2.31  
Fat, total (g) 0.51 0.70% 0.7  
 - saturated (g) 0.077 0.30% 0.106  
Carbohydrate (g) 0.168 0.10% 0.23  
 - sugars (g) 0.15 0.10% 0.2  
Dietary fibre (g) 3.8 12.7% 5.2 Contains dietary fibre
Sodium (mg) 18.98 0.80% 26  
Vitamin A Equiv. (µg) 1003.32 134% RDI* 1374.41 A good source of vitamin A Equiv.
Vitamin C (mg) 16.06  40% RDI* 22 A good source of vitamin C
Folate (µg)  53.82 26.9% RDI* 73.72 A good source of folate
Calcium (mg) 73.73 9% RDI* 101  
Iron (mg) 0.79 6.6% RDI* 1.08  
Niacin (mg) 0.52 5.2% RDI* 0.71  
Vitamin E (mg) 0.51 5% RDI* 0.7  
Zinc (mg) 0.37 3% RDI* 0.5  
Vitamin B6 (mg) 0.04 2.5% RDI* 0.05  
Riboflavin (mg) 0.02 1.2% RDI* 0.02  
Selenium (µg) 0.15 0.2% RDI* 0.2  
Potassium (mg)  116.8   160  
Thiamin (mg)  0.01 0.9% RDI* 0.02  

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)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Puha is very high in vitamin A from beta-carotene.  It is also a good source of vitamin C and folate.  Other nutrients provided in smaller amounts include dietary fibre, iron and calcium.  As well as beta-carotene, other phytonutrients found in puha are phenolic compounds.


Display in refrigerated shelving with herbs and salad items. Puha is highly perishable so buy small quantities regularly and ensure good stock rotation. If loose, bunch and display. Use the QR code on labels.

Store at 0ºC with a relative humidity of 90-100%.


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