Why Terere (Amaranth) Is More Nutritious Than Kale — And Why That Matters

Kale has spent the last decade as the undisputed champion of nutritious leafy greens in the American food conversation. It has been in smoothies, on menus, on grocery store tote bags. The marketing has been thorough. The nutrition is genuinely good. But there is a leafy green that outperforms kale on nearly every significant nutritional measure — and most Americans have never heard of it. It is called Terere, or Mchicha in Swahili, and its scientific name is Amaranthus dubius. Across East Africa it has been eaten for generations without anyone needing to put it on a tote bag.

Protein: Amaranth wins clearly

Amaranth leaves contain approximately 3–4g of protein per 100g of raw leaf — roughly double the protein content of kale at the same weight. More significantly, amaranth protein contains all essential amino acids, making it a complete protein source. Kale’s protein profile, while useful, is incomplete. For anyone relying on plant-based foods as a primary protein source, this distinction matters considerably.

Iron: not even close

Amaranth leaves contain approximately 2.3mg of iron per 100g raw weight. Kale contains around 1.5mg per 100g. The gap is meaningful, but the more important point is that amaranth iron is accompanied by high levels of vitamin C — which significantly improves non-haem iron absorption. Eating amaranth with a simple tomato-based preparation, as is traditional across East Africa, is nutritionally efficient in a way that is not accidental. Generations of cooks arrived at that combination for good reason.

Vitamin A: amaranth is exceptional

Amaranth leaves are particularly rich in beta-carotene, the precursor to vitamin A. Per 100g, amaranth delivers significantly more vitamin A activity than kale — some studies report levels three to four times higher depending on variety and growing conditions. Vitamin A is critical for immune function, eye health, and skin integrity. It is also a nutrient where deficiency is a genuine public health issue in many parts of the world. The fact that amaranth delivers it abundantly, grows easily, and matures quickly makes it a serious food security vegetable, not just a speciality item.

Calcium and additional nutrients

Amaranth leaves contain more calcium per 100g than kale — approximately 215mg versus kale’s 150mg. They are also high in magnesium, phosphorus, and potassium. The overall micronutrient density of fresh amaranth leaves is difficult to match with any single commonly available western leafy green.

Why Africans have eaten it for generations

Amaranth has been cultivated and eaten across sub-Saharan Africa for centuries, not because it was fashionable but because it is genuinely reliable. It grows quickly in warm conditions. It tolerates drought better than most leafy greens. It produces continuously when harvested regularly. It feeds families through difficult seasons. These are not the qualities that make a vegetable trendy — they are the qualities that make it essential. The nutritional science that Western researchers have documented in the last two decades is knowledge that traditional farming communities carried practically for far longer.

How to cook Terere

The leaves are mild, slightly earthy, and cook quickly. The classic East African preparation sautées them with onions, garlic, and tomatoes, then finishes with coconut milk or cream. The whole dish takes under 15 minutes and works alongside ugali, rice, or chapati. It is not complicated food. That is part of its value.

→ Our full Terere recipe

Why NC gardeners should grow it

Amaranth is one of the most productive leafy greens you can put in a North Carolina summer garden. While kale and spinach struggle or bolt in July and August heat, amaranth thrives. It germinates quickly, grows fast, and can be harvested continuously by taking outer leaves without pulling the plant. It requires no special soil preparation, responds well to organic compost, and tolerates the kind of heat that Zone 8a delivers reliably every summer. For any gardener frustrated by the gap between the end of spring greens and the start of fall crops, Terere fills that window completely.

We grow Terere organically at Farmsustaina and bring fresh leaves to our Good Hope Farm stand in Cary throughout the summer season.

Farmsustaina – Rooted in Nature, Rich in Health – Farm-Fresh & Organic!