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Vegetables  / Leafy Greens

Slender/Spineless amaranth lvs Nutrition Facts

Kulitis dahon/kalkalunay
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 71%
Calories 59kcal / 2530kcal (2%)

Macronutrients

Total Fat
1.1 g/ 42g (2%)
low
Saturated Fat
0.3 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.74 g
Total Carbohydrates
7.8 g/ 348g (2%)
Dietary Fiber
5.1 g/ 20g (25%)
source
Sugar
2.1 g/ 63g (3%)
Protein
4.5 g/ 71g (6%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
1 mg/ 70mg (1%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.32 mg/ 1mg (24%)
source
Vitamin B3
1.7 mg NE/ 16mg NE (10%)

Minerals

Calcium
358 mg/ 750mg (47%)
high
Iron
2.9 mg/ 12mg (24%)
source
Phosphorus
105 mg/ 700mg (15%)
Potassium
728 mg/ 2000mg (36%)
high
Sodium
12 mg/ 1500mg (0.8%)
very low
Zinc
0.2 mg/ 7mg (3%)
What is this food?
AI-assisted
Slender/spineless amaranth leaves (locally, “kulitis” or “amaranth greens”)—a leafy vegetable eaten as a side dish, often sautéed or cooked in soups.
Why it matters to health
AI-assisted
These amaranth leaves are a good source of dietary fiber (5.1 g per 100 g), which helps keep you full and supports regular digestion. They also provide healthy carbs with relatively low sugar (2.1 g) and very low sodium (12 mg), making them a great everyday choice. The fat is small (1.1 g), so they won’t “weigh down” your meal—just watch the cooking oil and salty seasonings when preparing them.
Healthier tips
AI-assisted
For your daily pattern (3 full meals + 1–2 snacks), use this as a vegetable side at lunch or dinner. Aim for about 1–2 cups cooked (or roughly 1 serving of greens) and pair it with a balanced plate: 1 palm protein (fish, chicken, tofu, eggs) + 1 fist rice or other carbs. When cooking, try
  • use less oil (or sauté with a splash of water)
  • season with herbs/garlic/onion instead of salty sauces
  • avoid making it too “sabaw” with lots of salty broth if you’re watching sodium
Common Filipino dishes
Pinakbet, Ginataang gulay (with amaranth leaves), Adobong gulay, Sinigang na gulay, Dinengdeng
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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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