Vegetable
boiled unsalted amaranth leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked amaranth leavescooked chaulai
SERVING
CALORIES
27
PROTEIN
2.1g
CARBS
4.1g
FAT
0.20g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories26.6kcal—
Protein2.1g4%
Carbohydrates4.1g1%
Fiber2.1g8%
Sugar0.10g0%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water91.7g—
MINERALS
Sodium20mg1%
Potassium611mg13%
Calcium209mg16%
Iron2.3mg13%
Magnesium55mg13%
Phosphorus50mg4%
Zinc0.90mg8%
Copper0.16mg18%
Manganese0.80mg35%
Selenium0.90µg2%
VITAMINS
Vitamin A146µg16%
Vitamin C12mg13%
Vitamin D0µg0%
Vitamin E2.1mg14%
Vitamin K1140µg950%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.16mg12%
Niacin (B3)0.60mg4%
Pantothenic acid (B5)0.06mg1%
Vitamin B60.19mg11%
Folate (B9)57µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup132g
1 tablespoon8.3g
1 teaspoon2.8g
1 ml0.6g
1 liter550g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
- ✓Excellent source of Vitamin A (as beta-carotene) and Vitamin C, supporting immune function and vision.
- ✓Provides essential minerals such as calcium, iron, and magnesium, contributing to bone density and oxygen transport.
- ✓Contains dietary fiber, which aids in digestion and helps maintain gut health.
COOKING TIPS
In the kitchen.
- 1Boil for a short time (2-5 minutes) until just tender to preserve nutrients and prevent a mushy texture.
- 2After boiling, press or squeeze the leaves firmly to remove excess water, which concentrates the flavor and improves the texture for subsequent cooking.
- 3The earthy, slightly sweet flavor pairs well with garlic, ginger, onions, and a squeeze of lemon or lime juice.
- 4The nutrient-rich cooking water can be saved and used as a base for soups, broths, or stews.
STORAGE
Keep it fresh.
- Store boiled amaranth leaves in an airtight container in the refrigerator for up to 3-4 days.
- For longer storage, blanch fresh leaves, cool, squeeze out excess water, and freeze in airtight bags or containers for up to 6 months.
FAQ
Frequently asked questions.
Are boiled amaranth leaves healthy?
Yes, boiled amaranth leaves are highly nutritious and low in calories. They are an excellent source of Vitamin K for bone health, Vitamin A for vision, and Vitamin C for immune support, while providing essential minerals like iron and calcium.
How many calories and carbs are in boiled amaranth leaves?
A 100g serving of boiled unsalted amaranth leaves contains approximately 21 calories and 4.1g of carbohydrates. This makes them a very low-calorie, nutrient-dense vegetable suitable for most dietary plans.
Are boiled amaranth leaves keto-friendly?
Yes, they are very keto-friendly. With only 4.1g of total carbohydrates per 100g and a good amount of fiber, they have a low net carb count and provide essential electrolytes like magnesium that are beneficial for those on a ketogenic diet.
Are boiled amaranth leaves vegan and gluten-free?
Yes, boiled amaranth leaves are naturally vegan and gluten-free. They are a pure plant-based ingredient that fits perfectly into vegetarian, vegan, and celiac-safe diets.
What do boiled amaranth leaves taste like?
They have a mild, earthy, and slightly sweet flavor, often compared to spinach but with a more delicate texture. Since they are prepared unsalted, they easily take on the flavors of spices or sauces they are served with.
How do you properly boil amaranth leaves?
Rinse the leaves thoroughly to remove grit, then drop them into boiling water for 2 to 4 minutes until tender. Drain them immediately to prevent a mushy texture and to help reduce the concentration of oxalates.
How long do boiled amaranth leaves last in the refrigerator?
Once boiled and drained, amaranth leaves can be stored in an airtight container in the refrigerator for 3 to 5 days. For the best quality, ensure they are well-drained before storing to prevent them from becoming slimy.
Can you freeze boiled amaranth leaves?
Yes, you can freeze them for long-term storage. Squeeze out as much excess water as possible, portion them into freezer bags, and store for up to 6 months; they are best used in cooked dishes like soups or stews after thawing.
Are boiled amaranth leaves good for iron deficiency?
They are a great plant-based source of iron, which is essential for healthy red blood cells. To maximize absorption of this non-heme iron, it is helpful to consume them alongside foods rich in Vitamin C, such as a squeeze of lemon juice.
Why is it common to boil amaranth leaves rather than eat them raw?
Boiling helps reduce the level of oxalates and nitrates found in the raw leaves, which can interfere with mineral absorption in some individuals. It also softens the fibrous stems and leaves, making them easier to digest and more palatable.
