Amaranth leaves, when cooked, dried, and without added salt, are a nutritious leafy green packed with a variety of essential nutrients. With only 21 calories per 100 grams, they are an excellent low-calorie option for those looking to incorporate more plant-based greens into their meals. These leaves are a rich source of protein, providing about 2.11 grams per serving, and they contain a minimal amount of fat (0.18 grams), including only 0.05 grams of saturated fats.
Amaranth leaves are also notable for their carbohydrate content (4.11 grams), although they contain no fiber or sugar, making them suitable for a low-sugar diet. The leaves are an excellent source of calcium (209 mg), crucial for bone health, as well as iron (2.26 mg), which supports the body’s production of hemoglobin and aids in oxygen transport.
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These leafy greens also provide a significant amount of magnesium (55 mg), phosphorus (72 mg), and potassium (641 mg), which are essential for various metabolic functions, including nerve function, energy production, and maintaining proper fluid balance. They also contain a modest amount of zinc (0.88 mg), copper (0.158 mcg), and manganese (0.861 mg), all of which play vital roles in antioxidant defense and overall health.
The high vitamin C content (41.1 mg) in amaranth leaves promotes a healthy immune system and aids in collagen production, which is important for skin, joints, and wound healing. Additionally, they offer beneficial amounts of B vitamins, including thiamin (0.02 mg), riboflavin (0.134 mg), niacin (0.559 mg), and vitamin B6 (0.177 mg), which contribute to energy metabolism and brain function.
The leaves also contain folate (57 mcg), a vital nutrient during pregnancy for fetal development. Amaranth leaves provide a rich source of vitamin A (139 mcg), important for eye health and skin, although they are low in vitamin E and vitamin D2, providing 0 mg and 0 mcg, respectively. Lastly, they contain selenium (0.9 mcg), an important antioxidant that supports immune function and thyroid health.
This highly nutritious vegetable can be enjoyed in a variety of dishes and is an excellent addition to any balanced diet, offering an array of vitamins, minerals, and health benefits with minimal calories.
