Vegetables / Leafy Greens
Slender/Spineless amaranth lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 59kcal / 2530kcal (2%) |
Macronutrients
Protein | 4.5 g/ 71g (6%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 7.8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.32 mg/ 1mg (24%) source |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 358 mg/ 750mg (47%) high |
Phosphorus | 105 mg/ 700mg (15%) |
Iron | 2.9 mg/ 12mg (24%) source |
Potassium | 728 mg/ 2000mg (36%) high |
Sodium | 12 mg/ 1500mg (0.8%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Slender/spineless amaranth leaves (locally, “kulitis” or “amaranth greens”)—a leafy vegetable eaten as a side dish, often sautéed or cooked in soups.
Why it matters to health
These amaranth leaves are a good source of dietary fiber (5.1 g per 100 g), which helps keep you full and supports regular digestion. They also provide healthy carbs with relatively low sugar (2.1 g) and very low sodium (12 mg), making them a great everyday choice. The fat is small (1.1 g), so they won’t “weigh down” your meal—just watch the cooking oil and salty seasonings when preparing them.
Healthier tips
- For your daily pattern (3 full meals + 1–2 snacks), use this as a vegetable side at lunch or dinner. Aim for about 1–2 cups cooked (or roughly 1 serving of greens) and pair it with a balanced plate: 1 palm protein (fish, chicken, tofu, eggs) + 1 fist rice or other carbs. When cooking, try
- use less oil (or sauté with a splash of water)
- season with herbs/garlic/onion instead of salty sauces
- avoid making it too “sabaw” with lots of salty broth if you’re watching sodium
Common Filipino dishes
Pinakbet, Ginataang gulay (with amaranth leaves), Adobong gulay, Sinigang na gulay, Dinengdeng
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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