Amaranth · Amaranthus

Amaranth leaves, raw

Nutrition facts per 100 g · edible portion

Herbs And Spices

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5 forms & preparations

Amaranth grain, cooked Amaranth leaves, cooked, boiled, drained, with salt Amaranth leaves, cooked, boiled, drained, without salt Amaranth leaves, raw Amaranth, uncooked

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Amaranth leaves, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

23 kcal Calories

2.5 g Protein

4.0 g Carbs

0.3 g Fat

Excellent nutrient density 81/100

How many beneficial nutrients Amaranth leaves, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Amaranth leaves, raw come from — the split across carbs, fat & protein.

23 kcal / serving

56% from carbs

Carbs 56%

4.0 g per serving
Fat 10%

0.3 g per serving
Protein 34%

2.5 g per serving

What Amaranth leaves, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K950% Vitamin C48% Manganese38% Folate (B9)21% Copper18% Calcium17% Vitamin A (RAE)16% Iron13% Magnesium13% Potassium13% Riboflavin (B2)12% Vitamin B611%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.0 g	1%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.3 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	2.0 mg	—
Omega-6 Fatty Acids	145.0 mg	—
Myristic Acid	1.0 mg	—
Palmitic Acid	73.0 mg	—
Stearic Acid	12.0 mg	—
Oleic Acid	76.0 mg	—
Linoleic Acid	145.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.5 g	5%
Histidine	52.0 mg	—
Isoleucine	119.0 mg	—
Leucine	195.0 mg	—
Lysine	127.0 mg	—
Methionine	36.0 mg	—
Phenylalanine	133.0 mg	—
Threonine	99.0 mg	—
Tryptophan	31.0 mg	—
Valine	137.0 mg	—
Alanine	139.0 mg	—
Arginine	121.0 mg	—
Aspartic Acid	229.0 mg	—
Cystine	29.0 mg	—
Glutamic Acid	292.0 mg	—
Glycine	132.0 mg	—
Proline	121.0 mg	—
Serine	111.0 mg	—
Tyrosine	80.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	146.0 mcg	16%
Vitamin C	43.3 mg	48%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	1,140.0 mcg	950%
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.2 mg	12%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.2 mg	11%
Folate (B9)	85.0 mcg	21%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	1%

Minerals	Amount	% DV
Calcium	215.0 mg	17%
Iron	2.3 mg	13%
Magnesium	55.0 mg	13%
Phosphorus	50.0 mg	4%
Potassium	611.0 mg	13%
Sodium	20.0 mg	1%
Zinc	0.9 mg	8%
Copper	0.2 mg	18%
Manganese	0.9 mg	38%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.5 g	—

About Amaranth leaves, raw

Amaranth (genus Amaranthus) is an ancient crop grown for both its tiny, nutritious seeds and its tender leafy greens, cultivated for thousands of years by the Aztecs and still treasured around the world. The seeds are cooked like a grain, though botanically they are a gluten-free pseudocereal, with a nutty, slightly peppery, earthy flavor and a porridge-like texture. Amaranth is a nutritional standout, supplying complete plant protein with all the essential amino acids, plus fiber, iron, magnesium, and calcium.

The seeds cook into hot cereal, thicken soups, and can be popped like miniature popcorn, while the leaves are cooked like spinach in many cuisines. Because the cooked grain turns sticky, it is often combined with other grains. Toasting the seeds deepens their flavor. Store amaranth in an airtight container in a cool, dry place, where it keeps well.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Amaranth leaves, raw?

There are 23 calories in 100 g of Amaranth leaves, raw, or about 3 calories in 1 leaf (14 g).

How much protein is in Amaranth leaves, raw?

Amaranth leaves, raw contains 2.5 g of protein per 100 g.

How many carbs are in Amaranth leaves, raw?

Amaranth leaves, raw has 4.0 g of carbohydrates per 100 g.

How much fat is in Amaranth leaves, raw?

Amaranth leaves, raw provides 0.3 g of total fat per 100 g.

What is Amaranth leaves, raw a good source of?

Amaranth leaves, raw is an excellent source of Vitamin K (950% DV), Vitamin C (48% DV), Manganese (38% DV) and Folate (B9) (21% DV) and a good source of Copper, Calcium, Vitamin A (RAE), Iron, Magnesium and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.