Amaranth leaves are a leafy green common in African, Caribbean and Asian cooking. They are rich in vitamin A, vitamin C, folate, calcium and iron, and are low in calories.
Boiling softens oxalates and makes calcium and iron more available, but some vitamin C is lost to the cooking water.
Where Amaranth leaves, boiled in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 540 mg | 27% | |
| Vitamin A (RE) | 245 µg | 35% | |
| Calcium | 220 mg | 28% | |
| Magnesium | 110 mg | 29% | |
| Phosphorus | 54.0 mg | 8% | |
| Folate | 51.0 µg | 26% | |
| Vitamin C | 31.0 mg | 39% | |
| Chloride | 12.0 mg | 2% | |
| Iron | 2.40 mg | 17% | |
| Niacin equivalents (NE) | 1.50 mg | 9% | |
| Manganese | 0.900 mg | 45% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Zinc | 0.500 mg | 5% | |
| Riboflavin (B2) | 0.160 mg | 11% | |
| Copper | 0.110 mg | 11% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Fructose | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 1,370 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.