42 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in amaranth leaves?
14.4kcal
in an 80 g portion
18 kcal per 100 g.
Source: UK CoFID 2021, record 13-149. Checked 5 October 2026.
0.24 gFat
2.8 gProtein
0.24 gCarbohydrate
42 %Daily vitamin C
What’s in an 80 g portion
More than half of a portion is water. The rest is 2.8 g protein and 0.24 g fat.
- 0.24 gFat
- 2.8 gProtein
- 0.24 gCarbohydrate
- 71.1 gWater
- 5.6 gMinerals and the rest
Below average for vegetables
Amaranth leaves are 18 kcal per 100 g. The 240 vegetables in this database average 59.9.
Amaranth leaves18
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.16 g
Salt, per portion0.03 g
Vitamins and minerals in amaranth leaves
Seven of the 17 recorded reach the “high in” level. Vitamin C leads by a long way.
Show all 17 with amounts
Vitamin C33.6 mg, 42 %
Manganese0.8 mg, 40 %
Folate0.068 mg, 34 %
Vitamin A0.228 mg, 29 %
Magnesium104 mg, 28 %
Calcium216 mg, 27 %
Potassium496 mg, 25 %
Iron2.4 mg, 17 %
Riboflavin (vitamin B2)0.18 mg, 13 %
Copper0.1 mg, 10 %
Niacin (vitamin B3)1.3 mg, 8 %
Phosphorus52 mg, 7.4 %
Thiamin (vitamin B1)0.06 mg, 5.1 %
Zinc0.48 mg, 4.8 %
Chloride11.2 mg, 1.4 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What amaranth leaves don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 6 % of the zinc reference intake per 100 g.
Vitamin D
0mgin amaranth leaves
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin amaranth leaves
Find it inLiver, ox, raw4400 % per 100 g
Zinc
6%in amaranth leaves, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Amaranth leaves against other vegetables
Per 100 g, amaranth leaves have the most vitamin C of the 6 here, ahead of turnip tops (boiled).
42mg
40mg
24mg
18mg
15mg
14mg
Amaranth leaves, rawthis page
Turnip tops, boiled−2 mg
Peas, raw−18 mg
Cabbage, white, boiled−24 mg
Pak choi, steamed−27 mg
Matoki, raw−28 mg
All values per 100 g, from the same dataset. Differences are against amaranth leaves.
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Questions about amaranth leaves
The questions people ask about amaranth leaves, answered from the dataset.
How many calories are in a portion of amaranth leaves?
A typical portion (80 g, one of your five a day) gives 14 kcal. Per 100 g the figure is 18 kcal.
Is amaranth leaves high in vitamin C?
Yes. Amaranth leaves, raw have 42 mg vitamin C per 100 g, 53 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do amaranth leaves have most of?
By share of the daily reference intake: vitamin C (42 mg, 53 %), manganese (1 mg, 50 %) and folate (0.085 mg, 43 %) per 100 g.
Are amaranth leaves a good source of protein?
Amaranth leaves, raw have 3.5 g protein per 100 g, 79 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-149, Amaranth leaves, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Wu Leung et al. (1972) Food composition table for use in East Asia, Food and Agriculature Organization and US Department of Health. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 89 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin C.
More vegetables
- Mushrooms, white, fried106 kcal
- Peas, marrowfat, canned, re-heated, drained87 kcal
- Spinach, baby, boiled20 kcal
- Taro, boiled91 kcal
- Asparagus, steamed21 kcal
- Cassava, baked155 kcal
- All 240 vegetables
Most vitamin C
- Gourd, kantola, raw295 mg
- Peppers, capsicum, chilli, red, raw225 mg
- Gourd, karela, raw185 mg
- Cherries, West Indian1720 mg
- Guava, raw230 mg
- Cashew fruit220 mg
- Vitamin C guide