Amaranth Leaves: Nutritious Leafy Green Packed with Iron & Vitamins

Amaranth leaves are the **leafy part of the amaranth plant** (*Amaranthus*), eaten as a vegetable in many cuisines across Asia, Africa, and the Americas. They have a mild, slightly earthy taste.

- **Calories:** ~23 - **Protein:** ~2.5 g - **Iron:** ~2.3 mg - **Calcium:** ~215 mg - High in **Vitamin A, C, K**, folate, magnesium, and antioxidants

- Excellent plant-based source of **iron and calcium** - Rich in **antioxidants** and vitamins that support immune health - High fiber content helps digestion - Low in calories but nutrient dense

- Contains **oxalates**, which may affect calcium absorption—blanching can reduce levels - People with kidney stones may need to moderate intake - Perishable—use soon after harvest

- **Stir-fry:** with garlic and sesame oil - **Soups & stews:** adds color and nutrition - **Curries:** common in Indian cuisine (called “chaulai”) - **Salads:** use young leaves raw or lightly blanched - Can be steamed, sautéed, or added to omelets

Amaranth leaves are a powerhouse of micronutrients—ideal for boosting iron and vitamin intake with few calories.