Vegetables / Leafy Greens
Spiny pigweed/Thorny amaranth lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 17% |
| Calories | 63kcal / 2530kcal (2%) |
Macronutrients
Protein | 5.5 g/ 71g (7%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
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Total Carbs | 8.2 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 | 0.3 mg/ 1mg (23%) source |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 53 mg/ 70mg (75%) high |
Minerals
Calcium | 888 mg/ 750mg (118%) high |
Phosphorus | 88 mg/ 700mg (12%) |
Iron | 8.8 mg/ 12mg (73%) high |
Sodium | 13 mg/ 1500mg (0.87%) very low |
What is this food?
Spiny pigweed/Thorny amaranth leaves (often eaten like other leafy greens). It’s a vegetable dish ingredient, usually cooked (e.g., sautéed with garlic or mixed into soups).
Why it matters to health
These amaranth leaves are a good source of fiber (5.7g per 100g), which helps keep you full and supports healthy digestion. They also provide carbohydrates in a smaller, more vegetable-like amount, with some natural sugar (2.3g). The sodium is low (13mg), which is helpful for everyday meals. Plus, the leaves have a bit of fat (0.9g) and some saturated fat (0.25g), but the overall amount is small—so they fit well as part of balanced meals.
Healthier tips
- Pair with a balanced plate: add 1 palm of rice or starchy food (if you eat rice), plus protein (fish, chicken, tofu, eggs), and then the amaranth as your vegetable portion.
- For cooking, use less oil and flavor with garlic, onion, and herbs; keep salty sauces (like patis/soy) light since sodium can add up quickly.
- Since you already have 3 full meals and 1–2 snacks, aim to include leafy greens like this at least 3–4 times a week—for variety, rotate with other vegetables.
- If you’re watching carbs, this is a good choice because it’s not a starchy vegetable and is high in fiber.
Common Filipino dishes
Tinolang gulay, Ginataang gulay (light coconut milk), Adobong kangkong/amaranth leaves, Paksiw na gulay, Sinigang na gulay
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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