USDA reference food · Vegetables and Vegetable Products

Amaranth leaves, cooked, boiled, drained, with salt

1 cup of amaranth leaves, cooked, boiled, drained, with salt (132 g) has 30 calories, 3g of protein, 0g of fat and 340mg of sodium (USDA FoodData Central, SR Legacy, FDC 168492). It is one of 3 USDA descriptions of amaranth leaves.

FoodData Central 168492, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (132g)

AmountPortion

Amount per serving

Calories30

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 340mg15%

Total Carbohydrate 5g2%

Dietary Fiber not declared

Total Sugars not declared

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 280mg21%

Iron 3mg17%

Potassium 850mg18%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.1g; more than 25% of 8,218 USDA reference foods
Calories per 100 g: 21; more than 4% of reference foods
Fiber per 100 g: 0g

What a portion gives you

Fiber n/an/a

Protein 3g6%

Potassium 850mg18%

Calcium 280mg21%

Iron 3mg17%

Sodium 340mg15%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168492); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C54 mg in 1 cup (132 g), 60% of the Daily Value
Manganese1.1 mg in 1 cup (132 g), 49% of the Daily Value
Copper0.2 mg in 1 cup (132 g), 23% of the Daily Value
Vitamin A183 µg RAE in 1 cup (132 g), 20% of the Daily Value
Folate75 µg DFE in 1 cup (132 g), 19% of the Daily Value
Magnesium73 mg in 1 cup (132 g), 17% of the Daily Value
Vitamin B60.2 mg in 1 cup (132 g), 14% of the Daily Value
Riboflavin0.2 mg in 1 cup (132 g), 14% of the Daily Value
Zinc1.2 mg in 1 cup (132 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168492), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 62% carbohydrate, 6% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	21.0	4%
Protein	2.11 g	25%
Total fat	0.18 g	12%
Carbohydrate	4.11 g	41%
Sodium	257 mg	70%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (59)

The portion is 1 cup (132 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.79 g	2.11 g	6%
Total lipid (fat)	0.24 g	0.18 g	0%
Carbohydrate, by difference	5.43 g	4.11 g	2%
Ash	2.79 g	2.11 g
Energy	27.7 kcal	21.0 kcal
Water	121 g	91.5 g
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.066 g	0.050 g	0%
Fatty acids, total monounsaturated	0.054 g	0.041 g
Fatty acids, total polyunsaturated	0.11 g	0.080 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	276 mg	209 mg	21%
Iron, Fe	2.98 mg	2.26 mg	17%
Magnesium, Mg	72.6 mg	55.0 mg	17%
Phosphorus, P	95.0 mg	72.0 mg	8%
Potassium, K	846 mg	641 mg	18%
Sodium, Na	339 mg	257 mg	15%
Zinc, Zn	1.16 mg	0.88 mg	11%
Copper, Cu	0.21 mg	0.16 mg	23%
Manganese, Mn	1.14 mg	0.86 mg	49%
Selenium, Se	1.19 µg	0.90 µg	2%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	183 µg	139 µg	20%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	54.3 mg	41.1 mg	60%
Thiamin	0.026 mg	0.020 mg	2%
Riboflavin	0.18 mg	0.13 mg	14%
Niacin	0.74 mg	0.56 mg	5%
Pantothenic acid	0.082 mg	0.062 mg
Vitamin B-6	0.23 mg	0.18 mg	14%
Folate, total	75.2 µg	57.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	75.2 µg	57.0 µg
Folate, DFE	75.2 µg	57.0 µg	19%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.036 g	0.027 g
Threonine	0.11 g	0.085 g
Isoleucine	0.13 g	0.10 g
Leucine	0.22 g	0.17 g
Lysine	0.14 g	0.11 g
Methionine	0.041 g	0.031 g
Cystine	0.033 g	0.025 g
Phenylalanine	0.15 g	0.11 g
Tyrosine	0.090 g	0.068 g
Valine	0.16 g	0.12 g
Arginine	0.14 g	0.10 g
Histidine	0.058 g	0.044 g
Alanine	0.16 g	0.12 g
Aspartic acid	0.26 g	0.20 g
Glutamic acid	0.33 g	0.25 g
Glycine	0.15 g	0.11 g
Proline	0.14 g	0.10 g
Serine	0.13 g	0.095 g

Fatty acids (6)

Nutrient	Per portion	Per 100 g
SFA 14:0	0 g	0 g
SFA 16:0	0.053 g	0.040 g
SFA 18:0	0.0079 g	0.0060 g
MUFA 18:1	0.054 g	0.041 g
PUFA 18:2	0.10 g	0.079 g
PUFA 18:3	0.0013 g	0.0010 g

Source: USDA FoodData Central, FDC 168492: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat amaranth leaves

USDA lists 3 preparations of amaranth leaves. The amaranth leaves page puts them side by side, per 100 g and per portion.

Compare every amaranth leaves preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov