Amaranth leaves, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 41.1 MG | 46% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 57 UG | 14% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 139 UG | 15% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 209 MG | 16% | |
| Iron, Fe | 2.3 MG | 13% | |
| Magnesium, Mg | 55 MG | 13% | |
| Phosphorus, P | 72 MG | 6% | |
| Potassium, K | 641 MG | 14% | |
| Sodium, Na | 21 MG | 1% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.9 MG | 37% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (21 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Manganese, Mn (37% DV).
- Good source of Vitamin C, total ascorbic acid (46% DV).
About Amaranth leaves, cooked, boiled, drained, without salt
These leafy greens are a nutrient-dense vegetable commonly enjoyed in many parts of the world, especially in Africa, Asia, and the Caribbean. When cooked by boiling and drained without added salt, they provide a light yet nourishing addition to meals. They are very low in calories and contain a small amount of protein, making them a good choice for those looking to maintain a balanced diet without excess energy intake. While they offer minimal fat and no fiber in this preparation, they still contribute valuable micronutrients to the plate.
In the kitchen, these greens are versatile and can be used in soups, stews, stir-fries, or simply sautéed with garlic and spices. Their mild, slightly earthy flavor pairs well with legumes, grains, and proteins, making them a staple in many traditional dishes. Because they are often boiled and drained, they can lose some water-soluble nutrients, so pairing them with other vegetables or using the cooking liquid in sauces can help retain more of their nutritional value. For those mindful of sodium intake, preparing them without added salt keeps them heart-healthy and suitable for low-sodium diets.
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