Food guide

Amaranth Leaves

Tender callaloo leaves, rich in vitamin K, A and C, eaten like spinach across Africa, Asia and the Caribbean.

VegetablesNutrient-DensePlant-Based

Amaranth Leaves, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of amaranth leaves, raw for fair comparison. Typical serving: 100 g raw — 23 kcal per 100 g serving.

Nutrition information for Amaranth Leaves
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	23 kcal	23 kcal	100 kcal
Protein	2.5 g	2.5 g	10.9 g
Carbohydrate	4 g	4 g	17.4 g
Fat	0.3 g	0.3 g	1.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of amaranth leaves, with a typical serving and FDA Daily Value for adults.

Micronutrients for Amaranth Leaves
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	146 µg	146 µg	16%
Vitamin C	43.3 mg	43.3 mg	48%
Vitamin D	0 µg	0 µg	0%
Vitamin K	1140 µg	1140 µg	950%
Thiamin	0.027 mg	0.027 mg	2%
Riboflavin	0.16 mg	0.16 mg	12%
Niacin	0.66 mg	0.66 mg	4%
Vitamin B6	0.19 mg	0.19 mg	11%
Folate	85 µg	85 µg	21%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.064 mg	0.064 mg	1%
Minerals
Calcium	215 mg	215 mg	17%
Iron	2.3 mg	2.3 mg	13%
Magnesium	55 mg	55 mg	13%
Phosphorus	50 mg	50 mg	4%
Potassium	611 mg	611 mg	13%
Sodium	20 mg	20 mg	<1%
Zinc	0.9 mg	0.9 mg	8%
Selenium	0.9 µg	0.9 µg	2%
Copper	0.16 mg	0.16 mg	18%
Manganese	0.89 mg	0.89 mg	39%

Source: USDA FoodData Central — Amaranth leaves, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat amaranth leaves?

Micronutrients for relatively few calories when portions stay reasonable.
Tender callaloo leaves, rich in vitamin K, A and C, eaten like spinach across Africa, Asia and the Caribbean.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Garlic, Onion, Chili.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.