Amaranth is a small, ancient grain-like seed native to the Americas, typically cooked by boiling or toasting and used as a porridge, added to soups, or popped like popcorn. As a raw grain, it delivers 369 kcal per 100 g, with a notably high protein content of 13.6 g, 7 g of fat, 65.3 g of carbohydrates, and 7 g of dietary fibre, while sugars remain low at just 1.7 g. It is a meaningful source of phosphorus (557 mg), potassium (508 mg), and magnesium (248 mg) per 100 g, alongside 82 mcg of folate and 69.8 mg of choline. No glycemic index value is available for raw amaranth. It is suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, and low-FODMAP dietary patterns.
How many calories in amaranth?
Raw amaranth contains 369 kcal per 100 g. A typical cooked serving of around 85 g (dry weight) would provide roughly 315 kcal before accounting for water absorption during cooking.
How much magnesium is in amaranth?
Amaranth provides 248 mg of magnesium per 100 g of raw grain, making it one of the more magnesium-dense grains available. It also supplies 557 mg of phosphorus and 508 mg of potassium per 100 g.
Is amaranth gluten-free?
Yes, amaranth is naturally gluten-free, which is why it appears as an alternative grain in gluten-free diets. It is also compatible with vegan, dairy-free, and low-FODMAP dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 369 kcal |
| Protein | 13.6 g |
| Fat | 7.0 g |
| Carbs | 65.3 g |
| Sugars | 1.7 g |
| Fiber | 7.0 g |
| Starch | 57.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.5 g |
| Monounsaturated | 1.7 g |
| Polyunsaturated | 2.8 g |
| Trans | 0 g |
| Omega-3 | 0.040 g |
| Omega-6 | 2.7 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 159 mg |
| Iron | 7.6 mg |
| Magnesium | 248 mg |
| Phosphorus | 557 mg |
| Potassium | 508 mg |
| Sodium | 4.0 mg |
| Zinc | 2.9 mg |
| Copper | 0.53 mg |
| Manganese | 3.3 mg |
| Selenium | 19.0 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.12 mg |
| Riboflavin (B2) | 0.20 mg |
| Niacin (B3) | 0.92 mg |
| Pantothenic acid (B5) | 1.5 mg |
| Vitamin B6 | 0.59 mg |
| Folate (B9) | 82.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 69.8 mg |
Other cooking states of Amaranth
Cooked amaranth (103 kcal).
