Amaranth · Amaranthus
Amaranth, uncooked
Nutrition facts per 100 g · edible portion
Herbs And SpicesDietary labels are inferred automatically from Amaranth, uncooked'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.
Good nutrient density 33/100
How many beneficial nutrients Amaranth, uncooked 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, uncooked come from — the split across carbs, fat & protein.
69% from carbs
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Carbs 69%65.3 g per serving
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Fat 17%7.0 g per serving
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Protein 14%13.6 g per serving
What Amaranth, uncooked 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).
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 | 65.3 g | |
| Dietary Fiber | 6.7 g | |
| Starch | 57.3 g | — |
| Total Sugars | 1.7 g | — |
| Sucrose | 1.4 g | — |
| Glucose | 0.3 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 7.0 g | |
| Saturated Fat | 1.5 g | |
| Monounsaturated Fat | 1.7 g | — |
| Polyunsaturated Fat | 2.8 g | — |
| Omega-3 Fatty Acids | 42.0 mg | — |
| Omega-6 Fatty Acids | 2,736.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 11.0 mg | — |
| Palmitic Acid | 1,154.0 mg | — |
| Stearic Acid | 223.0 mg | — |
| Arachidic Acid | 52.0 mg | — |
| Behenic Acid | 18.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 1,671.0 mg | — |
| Gadoleic Acid | 14.0 mg | — |
| Linoleic Acid | 2,736.0 mg | — |
| alpha-Linolenic Acid (ALA) | 42.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.6 g | |
| Histidine | 389.0 mg | — |
| Isoleucine | 582.0 mg | — |
| Leucine | 879.0 mg | — |
| Lysine | 747.0 mg | — |
| Methionine | 226.0 mg | — |
| Phenylalanine | 542.0 mg | — |
| Threonine | 558.0 mg | — |
| Tryptophan | 181.0 mg | — |
| Valine | 679.0 mg | — |
| Alanine | 799.0 mg | — |
| Arginine | 1,060.0 mg | — |
| Aspartic Acid | 1,261.0 mg | — |
| Cystine | 191.0 mg | — |
| Glutamic Acid | 2,259.0 mg | — |
| Glycine | 1,636.0 mg | — |
| Proline | 698.0 mg | — |
| Serine | 1,148.0 mg | — |
| Tyrosine | 329.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 4.2 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.6 mg | |
| Folate (B9) | 82.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.5 mg | |
| Choline | 69.8 mg | |
| Betaine | 67.6 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 159.0 mg | |
| Iron | 7.6 mg | |
| Magnesium | 248.0 mg | |
| Phosphorus | 557.0 mg | |
| Potassium | 508.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 2.9 mg | |
| Copper | 0.5 mg | |
| Manganese | 3.3 mg | |
| Selenium | 18.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 24.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.9 g | — |
About Amaranth, uncooked
Amaranth (genus Amaranthus) is an ancient crop grown for both its tiny, nutritious seeds and its tender leafy greens, cultivated for thousands of years by the Aztecs and still treasured around the world. The seeds are cooked like a grain, though botanically they are a gluten-free pseudocereal, with a nutty, slightly peppery, earthy flavor and a porridge-like texture. Amaranth is a nutritional standout, supplying complete plant protein with all the essential amino acids, plus fiber, iron, magnesium, and calcium.
The seeds cook into hot cereal, thicken soups, and can be popped like miniature popcorn, while the leaves are cooked like spinach in many cuisines. Because the cooked grain turns sticky, it is often combined with other grains. Toasting the seeds deepens their flavor. Store amaranth in an airtight container in a cool, dry place, where it keeps well.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Amaranth, uncooked?
There are 371 calories in 100 g of Amaranth, uncooked, or about 716 calories in 1 cup (193 g).
How much protein is in Amaranth, uncooked?
Amaranth, uncooked contains 13.6 g of protein per 100 g.
How many carbs are in Amaranth, uncooked?
Amaranth, uncooked has 65.3 g of carbohydrates per 100 g.
How much fat is in Amaranth, uncooked?
Amaranth, uncooked provides 7.0 g of total fat per 100 g.
What is Amaranth, uncooked a good source of?
Amaranth, uncooked is an excellent source of Manganese (145% DV), Magnesium (59% DV), Copper (58% DV), Phosphorus (45% DV), Iron (42% DV) and Vitamin B6 (35% DV) and a good source of Riboflavin (B2), Choline, Calcium, Potassium and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
Quinoa, uncooked
Purslane, raw
Seeds, flaxseed
Seeds, sunflower seed kernels, toasted, with salt added
Teff, cooked
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
Seeds, chia seeds, dried
Compare Amaranth, uncooked with…
- Amaranth, uncooked vs Quinoa, uncooked
- Amaranth, uncooked vs Purslane, raw
- Amaranth, uncooked vs Seeds, flaxseed
- Amaranth, uncooked vs Seeds, sunflower seed kernels, toasted, with salt added
- Amaranth, uncooked vs Teff, cooked
- Amaranth, uncooked vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product