Classical Ayurvedic Profile & Preparation
The red-stemmed amaranth — iron-visible in its color; classical marisha with the blood-affinity the pigment suggests.
Traditional Preparation (Samskara)
Quick-cook with a little fat; the red bleeds beautifully into dals and rice.
Classical Provenance: Bhavaprakasha (marisha); regional tradition.
Synergistic Combinations (Samyoga)
- stir-fried with garlic and cumin
- in dals
- Bengali lal shaak with mustard oil
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: kidney stones (oxalates, large daily amounts)
Verified USDA Nutrition Facts for Red amaranth greens (lal chaulai)
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup (28g):
| Nutrient | Per 100g | Per Serving (1 cup) |
|---|---|---|
| Energy (Calories) | 34 kcal | 9 kcal |
| Protein | 3.9 g | 1.1 g |
| Total Carbohydrates | 2.4 g | 0.7 g |
| Dietary Fiber | 4.9 g | 1.4 g |
| Total Sugars | 0.3 g | 0.08 g |
| Total Fat | 0.6 g | 0.2 g |
| Calcium | 245.0 mg | 68.6 mg |
| Iron | 7.25 mg | 2.03 mg |
| Magnesium | 177.0 mg | 49.6 mg |
| Phosphorus | 76.0 mg | 21.3 mg |
| Potassium | 564 mg | 158 mg |
| Sodium | 15 mg | 4 mg |
| Zinc | 1.37 mg | 0.38 mg |
| Copper | 0.22 mg | 0.06 mg |
| Manganese | 2.15 mg | 0.60 mg |
| Selenium | 22.6 µg | 6.3 µg |
| Vitamin C | 86.2 mg | 24.1 mg |
| Vitamin A (RAE) | 8457.0 µg | 2368.0 µg |
| Vitamin E | 0.46 mg | 0.13 mg |
| Vitamin K | 312.0 µg | 87.4 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.00 mg |
| Riboflavin (Vitamin B2) | 0.27 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.62 mg | 0.17 mg |
| Vitamin B6 | 0.22 mg | 0.06 mg |
