Food · Vegetables and Vegetable Products
Amaranth leaves nutrition facts
A typical portion of amaranth leaves (1 cup; 28 g, raw) has 5 calories and less than 1g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 21 calories (cooked, boiled, drained, with salt) to 23 (raw).
Nutrition Facts
* 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 for Amaranth leaves, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.5g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 23
- more than 5% of reference foods
- Sodium per 100 g
- 20mg
- more than 22% of reference foods
1 cup weighs 28 g in USDA's record for Amaranth leaves, raw (FDC 168385); across 3 records of amaranth leaves USDA weighs it at 28 to 132 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 56% carbohydrate, 10% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 168385), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of amaranth leaves USDA describes
Raw has the most calories per 100 g (23); the fewest: Cooked, boiled, drained, with salt (21)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Amaranth leaves, raw | 23 | 2.5 g | 0.3 g | 20 mg |
| Amaranth leaves, cooked, boiled, drained, with salt | 21 | 2.1 g | 0.2 g | 257 mg |
| Amaranth leaves, cooked, boiled, drained, without salt | 21 | 2.1 g | 0.2 g | 21 mg |
Every nutrient in this record (60)
The portion is 1 cup (28 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.69 g | 2.46 g | 1% |
| Total lipid (fat) | 0.092 g | 0.33 g | 0% |
| Carbohydrate, by difference | 1.13 g | 4.02 g | 0% |
| Ash | 0.42 g | 1.50 g | |
| Energy | 6.44 kcal | 23.0 kcal | |
| Water | 25.7 g | 91.7 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.025 g | 0.091 g | 0% |
| Fatty acids, total monounsaturated | 0.021 g | 0.076 g | |
| Fatty acids, total polyunsaturated | 0.041 g | 0.15 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 60.2 mg | 215 mg | 5% |
| Iron, Fe | 0.65 mg | 2.32 mg | 4% |
| Magnesium, Mg | 15.4 mg | 55.0 mg | 4% |
| Phosphorus, P | 14.0 mg | 50.0 mg | 1% |
| Potassium, K | 171 mg | 611 mg | 4% |
| Sodium, Na | 5.60 mg | 20.0 mg | 0% |
| Zinc, Zn | 0.25 mg | 0.90 mg | 2% |
| Copper, Cu | 0.045 mg | 0.16 mg | 5% |
| Manganese, Mn | 0.25 mg | 0.89 mg | 11% |
| Selenium, Se | 0.25 µg | 0.90 µg | 0% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 40.9 µg | 146 µg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 12.1 mg | 43.3 mg | 13% |
| Thiamin | 0.0076 mg | 0.027 mg | 1% |
| Riboflavin | 0.044 mg | 0.16 mg | 3% |
| Niacin | 0.18 mg | 0.66 mg | 1% |
| Pantothenic acid | 0.018 mg | 0.064 mg | |
| Vitamin B-6 | 0.054 mg | 0.19 mg | 3% |
| Folate, total | 23.8 µg | 85.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (phylloquinone) | 319 µg | 1,140 µg | 266% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 23.8 µg | 85.0 µg | |
| Folate, DFE | 23.8 µg | 85.0 µg | 6% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0087 g | 0.031 g | |
| Threonine | 0.028 g | 0.099 g | |
| Isoleucine | 0.033 g | 0.12 g | |
| Leucine | 0.055 g | 0.20 g | |
| Lysine | 0.036 g | 0.13 g | |
| Methionine | 0.010 g | 0.036 g | |
| Cystine | 0.0081 g | 0.029 g | |
| Phenylalanine | 0.037 g | 0.13 g | |
| Tyrosine | 0.022 g | 0.080 g | |
| Valine | 0.038 g | 0.14 g | |
| Arginine | 0.034 g | 0.12 g | |
| Histidine | 0.015 g | 0.052 g | |
| Alanine | 0.039 g | 0.14 g | |
| Aspartic acid | 0.064 g | 0.23 g | |
| Glutamic acid | 0.082 g | 0.29 g | |
| Glycine | 0.037 g | 0.13 g | |
| Proline | 0.034 g | 0.12 g | |
| Serine | 0.031 g | 0.11 g |
Fatty acids (6)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.00028 g | 0.0010 g | |
| SFA 16:0 | 0.020 g | 0.073 g | |
| SFA 18:0 | 0.0034 g | 0.012 g | |
| MUFA 18:1 | 0.021 g | 0.076 g | |
| PUFA 18:2 | 0.041 g | 0.14 g | |
| PUFA 18:3 | 0.00056 g | 0.0020 g |
Source: USDA FoodData Central, FDC 168385: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in amaranth leaves?
5 in 1 cup (28 g) of raw; 21 to 23 per 100 g across USDA's descriptions.
How much protein is in amaranth leaves?
less than 1g in 1 cup; 2.5 g per 100 g.
How much sodium is in amaranth leaves?
5mg in 1 cup; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov