Calories in Amaranth: Nutrition Facts & Serving Sizes
Per 1 cup (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Amaranth is an ancient leafy green vegetable and grain crop that has been cultivated for thousands of years. This entry covers the amaranth leaves, which are one of the most nutrient-dense greens available. One cup of raw amaranth leaves (28g) contains only 6 calories, making it an extremely low-calorie food. Per 100g it provides 23 calories, 2.5g of protein, 4g of carbs, and 0.3g of fat. The standout micronutrient is vitamin K at 1140mcg per 100g, one of the highest concentrations found in any vegetable. Vitamin C is strong at 43.3mg per 100g, and calcium at 215mg per 100g is exceptional for a leafy green. Potassium reaches 611mg per 100g and vitamin A is present at 146mcg. Amaranth leaves pack a serious micronutrient punch at negligible calorie cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 leaf (14g) | 3.2 | 0.4g | 0.6g | 0g | 0g |
| 1 cup (28g) | 6.4 | 0.7g | 1.1g | 0.1g | 0g |
| 100g | 23 | 2.5g | 4g | 0.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | 1% |
| Protein | 2.5g | 5% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 4g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 215mg | 17% |
| Iron | 2.3mg | 13% |
| Potassium | 611mg | 13% |
| Vitamin A | 146mcg | 16% |
| Vitamin C | 43.3mg | 48% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 55mg | 13% |
| Phosphorus | 50mg | 4% |
| Zinc | 0.9mg | 8% |
| Selenium | 0.9mcg | 2% |
| Folate | 85mcg | 21% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Amaranth
Amaranth leaves are an extremely low-calorie food loaded with micronutrients that matter for training and general health. Vitamin K at 1140mcg per 100g is remarkable. Vitamin K plays a role in bone metabolism by activating proteins involved in calcium binding to bone tissue. It is also essential for blood clotting. Most people do not consume enough vitamin K, and amaranth leaves are one of the most efficient ways to address this gap.
Vitamin C at 43.3mg per 100g supports collagen synthesis, which is directly relevant to tendon, ligament, and joint health. Collagen production is stimulated by vitamin C after exercise, making amaranth a useful addition to a post-workout meal. It also supports immune function and iron absorption from plant-based sources.
Calcium at 215mg per 100g contributes to bone density and muscle contraction. Potassium at 611mg per 100g helps regulate fluid balance and reduces muscle cramping. Iron at 2.3mg per 100g supports oxygen delivery to working muscles. Folate at 85mcg per 100g is important for cell division and DNA synthesis.
At only 23 calories per 100g, amaranth leaves are ideal for volume eating. You can eat a large portion for almost no caloric cost and receive a wide spectrum of vitamins and minerals.
Dietary Considerations
Amaranth leaves are naturally vegan, vegetarian, gluten-free, and dairy-free. At only 4g of carbs per 100g and practically no fat, they fit easily into any dietary framework including keto, paleo, low-calorie, and low-fat diets. The very high vitamin K content means that people taking blood-thinning medications like warfarin should monitor their intake and consult a doctor. Otherwise, amaranth greens are a nutrient-dense addition to any diet with virtually no dietary restrictions.
Daily Intake (100g)
100g of amaranth provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in amaranth?
Amaranth leaves contain 23 calories per 100g. One cup of raw amaranth leaves (28g) has about 6 calories. It is one of the lowest-calorie greens you can eat.
Is amaranth good for weight loss?
Yes. Amaranth leaves are extremely low in calories at 23 per 100g and provide a range of vitamins and minerals. They are ideal for adding volume and nutrients to meals without significantly impacting calorie totals.
How much protein in amaranth?
Amaranth leaves contain 2.5g of protein per 100g. One cup (28g) provides 0.7g of protein. It is not a primary protein source but contributes to overall daily protein intake.
What is the difference between amaranth leaves and amaranth grain?
Amaranth leaves are the leafy greens of the plant at 23 calories per 100g with very low carbs. Amaranth grain is the seed and is significantly more calorie-dense, often compared to quinoa in nutrition profiles.
Is amaranth gluten-free?
Yes. Amaranth is naturally gluten-free, making it suitable for people with celiac disease or gluten intolerance. This applies to both the leaves and the grain.
Why is vitamin K so high in amaranth?
Amaranth leaves contain 1140mcg of vitamin K per 100g, which places it among the highest vitamin K foods along with kale and spinach. Vitamin K in leafy greens is primarily the K1 form (phylloquinone), which is involved in blood clotting and bone metabolism.
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