Amaranth · Amaranthus

Amaranth grain, cooked

Nutrition facts per 100 g · edible portion

Herbs And Spices

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5 forms & preparations

Amaranth grain, cooked Amaranth leaves, cooked, boiled, drained, with salt Amaranth leaves, cooked, boiled, drained, without salt Amaranth leaves, raw Amaranth, uncooked

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Amaranth grain, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

102 kcal Calories

3.8 g Protein

18.7 g Carbs

1.6 g Fat

Good nutrient density 32/100

How many beneficial nutrients Amaranth grain, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Amaranth grain, cooked come from — the split across carbs, fat & protein.

102 kcal / serving

72% from carbs

Carbs 72%

18.7 g per serving
Fat 14%

1.6 g per serving
Protein 15%

3.8 g per serving

What Amaranth grain, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese37% Copper17% Magnesium15% Iron12% Phosphorus12% Selenium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	18.7 g	7%
Dietary Fiber	2.1 g	8%
Starch	16.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.6 g	2%

Protein & Amino Acids	Amount	% DV
Protein	3.8 g	8%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	0.2 mg	1%
Vitamin K	~	—
Thiamin (B1)	0.0 mg	1%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.2 mg	1%
Vitamin B6	0.1 mg	7%
Folate (B9)	22.0 mcg	6%
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	47.0 mg	4%
Iron	2.1 mg	12%
Magnesium	65.0 mg	15%
Phosphorus	148.0 mg	12%
Potassium	135.0 mg	3%
Sodium	6.0 mg	0%
Zinc	0.9 mg	8%
Copper	0.1 mg	17%
Manganese	0.9 mg	37%
Selenium	5.5 mcg	10%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.8 g	—

About Amaranth grain, cooked

Amaranth is an ancient pseudo-grain — technically a seed rather than a true cereal — that was a staple of the Aztecs and is enjoying a modern revival. Its tiny, pale seeds cook into a creamy, porridge-like texture with a mild, nutty, faintly peppery taste.

Cooked, it provides about 103 calories per 100 grams and is nutritionally impressive: it carries more protein than most grains, and that protein is unusually complete because amaranth is rich in the amino acid lysine, which most cereals lack. It also delivers excellent iron, magnesium, phosphorus and fiber, and is naturally gluten-free.

Amaranth's small size makes it best as a hot breakfast porridge or stirred into soups and stews as a thickener, where its creaminess shines. The dry seeds can also be 'popped' like miniature popcorn for a crunchy topping or snack.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Amaranth grain, cooked?

There are 102 calories in 100 g of Amaranth grain, cooked, or about 251 calories in 1 cup (246 g).

How much protein is in Amaranth grain, cooked?

Amaranth grain, cooked contains 3.8 g of protein per 100 g.

How many carbs are in Amaranth grain, cooked?

Amaranth grain, cooked has 18.7 g of carbohydrates per 100 g.

How much fat is in Amaranth grain, cooked?

Amaranth grain, cooked provides 1.6 g of total fat per 100 g.

What is Amaranth grain, cooked a good source of?

Amaranth grain, cooked is an excellent source of Manganese (37% DV) and a good source of Copper, Magnesium, Iron, Phosphorus and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.