Amaranth
A gluten-free pseudocereal with a complete amino acid profile and notable iron.
Nutrition per 100 g
Standardised to 100 g of amaranth, cooked for fair comparison. Typical serving: 1 cup cooked (246 g) — 251 kcal per 246 g serving.
| Nutrient | Per 100 g | Per serving (246 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 102 kcal | 251 kcal | 100 kcal |
| Protein | 3.8 g | 9.3 g | 3.7 g |
| Carbohydrate | 18.7 g | 46 g | 18.3 g |
| Fat | 1.6 g | 3.9 g | 1.6 g |
| Fibre | 2.1 g | 5.2 g | 2.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of amaranth, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (246 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 0.19 mg | 0.47 mg | 1% |
| Thiamin | 0.015 mg | 0.037 mg | 1% |
| Riboflavin | 0.022 mg | 0.054 mg | 2% |
| Niacin | 0.24 mg | 0.59 mg | 2% |
| Vitamin B6 | 0.11 mg | 0.27 mg | 6% |
| Folate | 22 µg | 54.1 µg | 6% |
| Minerals | |||
| Calcium | 47 mg | 116 mg | 4% |
| Iron | 2.1 mg | 5.2 mg | 12% |
| Magnesium | 65 mg | 160 mg | 15% |
| Phosphorus | 148 mg | 364 mg | 12% |
| Potassium | 135 mg | 332 mg | 3% |
| Sodium | 6 mg | 14.8 mg | <1% |
| Zinc | 0.86 mg | 2.1 mg | 8% |
| Selenium | 5.5 µg | 13.5 µg | 10% |
| Copper | 0.15 mg | 0.37 mg | 17% |
| Manganese | 0.85 mg | 2.1 mg | 37% |
Source: USDA FoodData Central — Amaranth grain, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat amaranth?
- Unusually complete protein for a grain, including lysine.
- Naturally gluten-free.
- Iron content is high for a plant staple.
How to include it
- Cook 1:3 with water into a creamy breakfast porridge.
- Pop dry in a hot pan for a crunchy topping.
- Stir a spoonful into soup to thicken it.
Things to consider
- Cooks to a porridge-like texture rather than fluffy grains.
- Contains phytates that reduce mineral absorption; soaking helps.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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