Amaranth leaves, raw
* 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 | 43.3 MG | 48% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 85 UG | 21% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 146 UG | 16% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1,140 UG | 950% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 215 MG | 17% | |
| Iron, Fe | 2.3 MG | 13% | |
| Magnesium, Mg | 55 MG | 13% | |
| Phosphorus, P | 50 MG | 4% | |
| Potassium, K | 611 MG | 13% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.9 MG | 38% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Manganese, Mn (38% DV).
- Good source of Vitamin C, total ascorbic acid (48% DV).
- Good source of Folate, total (21% DV).
- Rich source of Vitamin K (phylloquinone) (950% of Daily Value per 100g).
About Amaranth leaves, raw
Often overlooked in Western diets, these vibrant green edibles are a powerhouse of nutrition. They're the leafy greens harvested from the amaranth plant, a relative of quinoa and a staple in many cultures, particularly in South Asia, Africa, and the Caribbean. Despite their low-calorie count, these leaves pack a significant punch. They're notably rich in vitamins A and C, essential for immune function and vision, and also provide a good dose of manganese, a mineral critical for bone health and metabolism. The leaves are a source of protein and some fiber, contributing to a feeling of fullness and aiding in digestion.
Because of their slightly earthy taste, these leaves are incredibly versatile in the kitchen. They can be enjoyed raw in salads, offering a mild, spinach-like flavor, or quickly sautéed or steamed as a side dish. They're a great addition to stir-fries, soups, and stews, absorbing flavors beautifully. Consider adding them to smoothies for an extra nutritional boost. While generally safe to consume, individuals with kidney issues should be mindful of their oxalate content, as it can be moderately high and potentially problematic in excess.
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