Vegetable
green mix amaranth spinosus leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
26
PROTEIN
3.5g
CARBS
1.6g
FAT
0.36g
FIBER
5.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories26.3kcal—
Protein3.5g7%
Carbohydrates1.6g1%
Fiber5.1g18%
Sugar0.14g0%
Total fat0.36g0%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water86.5g—
MINERALS
Sodium15.7mg1%
Potassium569mg12%
Calcium359mg28%
Iron6.4mg35%
Magnesium202mg48%
Phosphorus72.5mg6%
Zinc1.6mg14%
Copper0.23mg26%
Manganese1.1mg47%
Selenium29µg53%
VITAMINS
Vitamin A1594µg177%
Vitamin C82.6mg92%
Vitamin D15.2µg76%
Vitamin E0.28mg2%
Vitamin K443µg369%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.13mg10%
Niacin (B3)0.63mg4%
Pantothenic acid (B5)0.33mg7%
Vitamin B60.22mg13%
Biotin (B7)3.1µg10%
Folate (B9)41.4µg10%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup23.8g
1 tablespoon1.5g
1 teaspoon0.5g
1 oz28.4g
1 lb453.6g
1 ml0.1g
1 liter100.6g
HEALTH BENEFITS
Why eat it.
- ✓Rich in essential micronutrients, including Vitamin A for vision, Vitamin C for immune function, and Vitamin K for blood clotting.
- ✓Excellent source of minerals like iron for red blood cell formation, calcium for bone health, and magnesium for muscle function.
- ✓Contains dietary fiber, which supports digestive health, promotes satiety, and helps regulate blood sugar levels.
- ✓Provides antioxidants, such as polyphenols and flavonoids, that help protect cells from damage caused by free radicals.
COOKING TIPS
In the kitchen.
- 1Wash leaves thoroughly in multiple changes of water to remove any grit or dirt before cooking.
- 2Cook similarly to spinach or kale; they can be sautéed with garlic, steamed, boiled, or added to soups, stews, and curries.
- 3Young, tender leaves can be used raw in salads, but mature leaves are best cooked as they can be slightly tough and have a more robust, earthy flavor.
- 4Avoid overcooking to retain nutrients and prevent a mushy texture. A quick wilt is often sufficient.
STORAGE
Keep it fresh.
- Store unwashed leaves in a perforated plastic bag in the refrigerator's crisper drawer for 3-5 days.
- For long-term storage, blanch the leaves for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in an airtight container for up to 8 months.
FAQ
Frequently asked questions.
Is green mix amaranth spinosus healthy?
Yes, green mix amaranth spinosus is highly nutritious. It's rich in essential micronutrients like Vitamins A, C, and K, and minerals such as iron, calcium, and magnesium. It also provides dietary fiber and antioxidants, supporting overall health.
What are the key nutritional values of green mix amaranth spinosus?
Per 100g, green mix amaranth spinosus contains approximately 26.29 calories, 3.54g of protein, 1.61g of carbohydrates, and 0.36g of fat. It's a low-calorie, nutrient-dense leafy green, offering significant amounts of vitamins and minerals.
Is green mix amaranth spinosus good for weight loss?
Yes, it can be beneficial for weight loss due to its low-calorie content and high fiber. The fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its rich nutrient profile also supports a healthy metabolism.
Is green mix amaranth spinosus vegan and gluten-free?
Yes, green mix amaranth spinosus is naturally vegan as it is a plant-based vegetable. It is also inherently gluten-free, making it suitable for individuals following a gluten-free diet.
Can people with diabetes eat green mix amaranth spinosus?
Yes, green mix amaranth spinosus is a good choice for diabetics. Its low carbohydrate content and high dietary fiber can help manage blood sugar levels. The fiber slows down sugar absorption, preventing rapid spikes.
How should I cook green mix amaranth spinosus leaves?
These leaves can be cooked similarly to spinach. They are excellent sautéed with garlic and oil, added to stir-fries, curries, soups, or stews. Blanching or steaming them briefly before adding to dishes can also be a good preparation method.
What does green mix amaranth spinosus taste like?
Green mix amaranth spinosus leaves have an earthy, slightly nutty flavor, often compared to spinach or beet greens. Some varieties might have a mild bitterness, which mellows significantly upon cooking.
How do I store fresh green mix amaranth spinosus leaves?
To keep them fresh, store unwashed leaves in a plastic bag or wrapped in a damp paper towel in the refrigerator's crisper drawer. They typically last for 3-5 days. Wash them thoroughly just before use.
Can green mix amaranth spinosus leaves be eaten raw?
While generally safe to eat raw in moderation, like many leafy greens, amaranth leaves contain oxalates. Cooking helps reduce oxalate levels, which can improve nutrient absorption and reduce the risk of kidney stone formation for susceptible individuals. It's often preferred cooked.
Does green mix amaranth spinosus contain oxalates, and should I be concerned?
Yes, green mix amaranth spinosus, like spinach and other leafy greens, contains oxalates. For most healthy individuals, this is not a concern, especially when consumed as part of a balanced diet. Cooking methods like blanching or boiling can significantly reduce oxalate content.
