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Amaranth spinosus (Kantewali-notya): Nutrition and who it suits

Amaranth spinosus is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 26 kcal, 3.5 g of protein and 5.1 g of fibre. One serving is one katori cooked (100 g), about 26 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy26 kcal
Protein3.5 g
Carbohydrate1.6 g
Fibre5.1 g
Sugars0.1 g
Fat0.4 g
Vitamin C82.6 mg
Magnesium202 mg
Calcium359 mg

Where its calories come from

59%27%14%
  • Protein 59%
  • Carbohydrate 27%
  • Fat 14%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of amaranth spinosus?

About 26 kcal for one katori cooked (100 g), and about 52 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

127%Vitamin C
82.6 mg
55%Magnesium
202 mg
36%Calcium
359 mg
22%Iron
6.4 mg
19%Folate
41.4 µg
18%Potassium
569 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C005. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is amaranth spinosus good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 26 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 1.6 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 1.6 g of carbohydrate in a 100 g serving.

Menopause

Good choice

359 mg of calcium in a 100 g serving, which your bones need more of now.

Weight lossGood choiceOnly 26 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 1.6 g of carbohydrate in a 100 g serving.
MenopauseGood choice359 mg of calcium in a 100 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Green mix (shown above)261.65.10.1
Red and green mix241.45.60.1

Also called

Assamese: Moricha sak; Bengali: Kanta-notya; Gujarati: Kanta vado tandaljo; Hindi: Kantewali-notya; Kannada: Mulla danthu; Kashmiri: Mawal; Malayalam: Mullancheru- cheera; Marathi: Kantemanth; Odia: Kanta notay shak; Punjabi: Kantewali chaulai; Tamil: Mulaikeerai; Telugu: Mulla thotakura.

Related

Radish leaves (Muli ka sag)Bathua leaves (Bathua saag)Spinach (Palak)Mustard leaves (Sarson ka sag)Amaranth leaves (Chaulai)Lettuce (Salad ka patta)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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