Vegetables / Leafy Greens
Slender/Spineless amaranth lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 34kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 4.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.19 mg/ 1mg (14%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 64 mg/ 70mg (91%) high |
Minerals
Calcium | 314 mg/ 750mg (41%) high |
Phosphorus | 62 mg/ 700mg (8%) |
Iron | 8.3 mg/ 12mg (69%) high |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Boiled slender/spineless amaranth leaves (gulay amaranth).
Why it matters to health
This is a nutrient-rich leafy vegetable that’s low in calories (about 34 kcal per 100g) and low in fat (0.4g). It helps support digestion because it has 3.2g fiber per 100g. The leaves also provide small amounts of carbohydrates and natural sugars (4.4g carbs, 0.2g sugar), plus very low sodium (8mg), which is helpful for keeping meals lighter. Since it’s boiled, it’s also easy to add to daily meals without adding much oil or salt.
Healthier tips
- Pair it with a balanced plate: 1/2 gulay (like amaranth), 1/4 rice or starchy food, and 1/4 ulam (fish, chicken, tofu, or lean meat).
- For snacks, you can have a small portion of boiled amaranth with a protein (e.g., egg or tofu) instead of extra rice.
- Keep the cooking simple: use minimal oil and season lightly to maintain its low-sodium advantage.
- If you’re watching fiber intake due to sensitive digestion, start with a smaller serving and increase gradually.
Common Filipino dishes
Pinakbet, Dinengdeng, Ginisang amaranth (sautéed amaranth), Sinigang with greens, Laing (use amaranth as a lighter greens option)
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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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