Amaranth leaves, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 68 / 100 How is this scored?

Composition

Energy

Protein 2.1 g · 8 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 4.1 g · 16 kcal/100g
Water 91 g
Total energy 21 kcal

Energy is predominantly from carbs (62%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
0.2g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.08g

Saturated fat is 2.1% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 139 µg
Vitamin C 41.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.18 mg
Folate (B9) 57 µg
Vitamin B12 0.00 µg

Minerals

Calcium 209 mg
Iron 2.3 mg
Magnesium 55 mg
Phosphorus 72 mg
Potassium 641 mg
Sodium 257 mg
Zinc 0.9 mg
Copper 0.16 mg
Manganese 0.86 mg
Selenium 0.9 µg

Notable source of Vitamin C (51% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.