Vegetables / Leafy Greens
Swamp amaranth lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 52kcal / 2530kcal (2%) |
Macronutrients
Protein | 5.1 g/ 71g (7%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
| |||||||
Total Carbs | 7.5 g/ 348g (2%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 29 mg/ 70mg (41%) high |
Minerals
Calcium | 249 mg/ 750mg (33%) high |
Phosphorus | 52 mg/ 700mg (7%) |
Iron | 4.3 mg/ 12mg (35%) source |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Swamp amaranth leaves (a leafy green vegetable). It’s usually cooked like other amaranth greens—boiled, sautéed, or added to soups.
Why it matters to health
Swamp amaranth is a low-calorie veggie (about 52 kcal per 100 g) and is rich in dietary fiber (4.9 g) which helps keep you full and supports healthy digestion. It also provides carbohydrates with some natural sugar (2 g) but comes with fiber, so it’s a good choice for everyday meals. Sodium is very low (12 mg), which is helpful if you’re watching salt. The small amount of fat is also low, with saturated fat at 0.06 g—so it fits well as a vegetable side.
Healthier tips
- For your daily pattern (3 full meals + 1–2 snacks), use this as a regular vegetable at lunch or dinner. Aim for about 1–2 cups cooked (or a generous serving with your main ulam). To keep it light:
- Cook with garlic, onion, and a little oil instead of lots of bagoong/seasoning.
- If using bagoong, use a smaller amount and balance with more greens.
- Pair with a protein (fish, chicken, tofu) and a sensible portion of rice or other carbs.
Common Filipino dishes
Dinengdeng, Ginataang gulay (with amaranth leaves), Pinakbet, Laing (use less coconut and more greens), 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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon