🌿 Amaranth Leaves (Callaloo)

Overview

Amaranth leaves, known as callaloo in the Caribbean, are nutrient-dense leafy greens from the amaranth plant. While amaranth grain is widely recognized, the leaves are a traditional staple across Asia, Africa, and the Caribbean, prized for their exceptional protein, iron, and calcium content.

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Key nutrition highlights

• Protein: higher protein than most leafy greens (approximately 3-4g per 100g cooked).
• Iron: excellent plant-based iron source, important for blood health.
• Calcium: higher calcium than spinach, supporting bone health.
• Vitamins A & C: rich in antioxidant vitamins.
• Folate: important for cellular function and prenatal nutrition.
• Low oxalates: lower oxalate content than spinach.

Tip: Pair with vitamin C-rich foods to enhance iron absorption from these greens.

Common benefits people look for

• Blood health support (high iron content)
• Bone health (calcium and vitamin K)
• Plant-based protein source
• Anti-inflammatory properties
• Cardiovascular wellness
• Digestive health (fiber content)

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Callaloo stew: traditional Caribbean dish with coconut milk and spices.
• Sautéed: quickly cooked with garlic, onions, and olive oil.
• Soups: added to broths, lentil soups, or dal.
• Stir-fries: Asian-style with ginger, garlic, and sesame oil.
• Steamed: lightly steamed and served with lemon juice.