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Vegetables  / Leafy Greens

Spiny pigweed/Thorny amaranth lvs Nutrition Facts

Uray dahon/kalkalunay
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 17%
Calories 63kcal / 2530kcal (2%)

Macronutrients

Total Fat
0.9 g/ 42g (2%)
low
Saturated Fat
0.25 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.61 g
Total Carbohydrates
8.2 g/ 348g (2%)
Dietary Fiber
5.7 g/ 20g (28%)
source
Sugar
2.3 g/ 63g (3%)
Protein
5.5 g/ 71g (7%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
53 mg/ 70mg (75%)
high
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.3 mg/ 1mg (23%)
source
Vitamin B3
1.6 mg NE/ 16mg NE (10%)

Minerals

Calcium
888 mg/ 750mg (118%)
high
Iron
8.8 mg/ 12mg (73%)
high
Phosphorus
88 mg/ 700mg (12%)
Sodium
13 mg/ 1500mg (0.87%)
very low
What is this food?
AI-assisted
Spiny pigweed/Thorny amaranth leaves (often eaten like other leafy greens). It’s a vegetable dish ingredient, usually cooked (e.g., sautéed with garlic or mixed into soups).
Why it matters to health
AI-assisted
These amaranth leaves are a good source of fiber (5.7g per 100g), which helps keep you full and supports healthy digestion. They also provide carbohydrates in a smaller, more vegetable-like amount, with some natural sugar (2.3g). The sodium is low (13mg), which is helpful for everyday meals. Plus, the leaves have a bit of fat (0.9g) and some saturated fat (0.25g), but the overall amount is small—so they fit well as part of balanced meals.
Healthier tips
AI-assisted
  • Pair with a balanced plate: add 1 palm of rice or starchy food (if you eat rice), plus protein (fish, chicken, tofu, eggs), and then the amaranth as your vegetable portion.
  • For cooking, use less oil and flavor with garlic, onion, and herbs; keep salty sauces (like patis/soy) light since sodium can add up quickly.
  • Since you already have 3 full meals and 1–2 snacks, aim to include leafy greens like this at least 3–4 times a week—for variety, rotate with other vegetables.
  • If you’re watching carbs, this is a good choice because it’s not a starchy vegetable and is high in fiber.
Common Filipino dishes
Tinolang gulay, Ginataang gulay (light coconut milk), Adobong kangkong/amaranth leaves, Paksiw na gulay, Sinigang na gulay
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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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