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Vegetables  / Leafy Greens

Slender/Spineless amaranth lvs, boiled Nutrition Facts

Kulitis dahon, nilaga/kalkalunay
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 34kcal / 2530kcal (1%)
low

Macronutrients

Total Fat
0.4 g/ 42g (0.95%)
low
Saturated Fat
0.11 g/ 20g (0.55%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.27 g
Total Carbohydrates
4.4 g/ 348g (1%)
Dietary Fiber
3.2 g/ 20g (16%)
source
Sugar
0.2 g/ 63g (0.32%)
free
Protein
3.3 g/ 71g (4%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
64 mg/ 70mg (91%)
high
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.19 mg/ 1mg (14%)
Vitamin B3
1.3 mg NE/ 16mg NE (8%)

Minerals

Calcium
314 mg/ 750mg (41%)
high
Iron
8.3 mg/ 12mg (69%)
high
Phosphorus
62 mg/ 700mg (8%)
Sodium
8 mg/ 1500mg (0.53%)
very low
What is this food?
AI-assisted
Boiled slender/spineless amaranth leaves (gulay amaranth).
Why it matters to health
AI-assisted
This is a nutrient-rich leafy vegetable that’s low in calories (about 34 kcal per 100g) and low in fat (0.4g). It helps support digestion because it has 3.2g fiber per 100g. The leaves also provide small amounts of carbohydrates and natural sugars (4.4g carbs, 0.2g sugar), plus very low sodium (8mg), which is helpful for keeping meals lighter. Since it’s boiled, it’s also easy to add to daily meals without adding much oil or salt.
Healthier tips
AI-assisted
  • Pair it with a balanced plate: 1/2 gulay (like amaranth), 1/4 rice or starchy food, and 1/4 ulam (fish, chicken, tofu, or lean meat).
  • For snacks, you can have a small portion of boiled amaranth with a protein (e.g., egg or tofu) instead of extra rice.
  • Keep the cooking simple: use minimal oil and season lightly to maintain its low-sodium advantage.
  • If you’re watching fiber intake due to sensitive digestion, start with a smaller serving and increase gradually.
Common Filipino dishes
Pinakbet, Dinengdeng, Ginisang amaranth (sautéed amaranth), Sinigang with greens, Laing (use amaranth as a lighter greens option)
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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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