Iron-rich greens used across South Asia and Africa — and high in oxalates.
Amaranth leaves, known as chaulai or thotakura, are high in iron, calcium and vitamin A. Like spinach they are high in oxalates, which limits how much of that calcium is absorbed.
Like most vegetables, the practical value here is volume and
micronutrients for very few calories. What matters most is preparation — several of
these need cooking or careful sourcing rather than being eaten straight from the packet.
Per 100g raw unless noted.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Follow the preparation notes. For several of these, how you prepare
them matters more than anything on the nutrition panel.
Rinse tinned
products to cut the sodium.
Add fat to leafy versions —
the fat-soluble vitamins need it.
Buy from somewhere with turnover
— sprouts and fresh shoots deteriorate fast.
These are light vegetables: mostly water, some fibre, useful micronutrients, almost no
energy. That combination is genuinely useful for adding volume to a meal without adding
calories.
Where preparation matters — sprouts, bamboo — the reason is
biological rather than culinary. Warm damp growing conditions favour bacteria, and some plants
store defensive compounds that heat destroys.
Kidney stones: high in oxalates. Worth discussing with your doctor if you
form stones.
Kidney disease: potassium may need limiting. Ask your doctor for your
numbers.
IBS: several vegetables are high-FODMAP and commonly trigger
symptoms — tolerance is personal.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.