Know what’s on your plate
Amaranth flakes cereal
Calories & nutrition facts
ready-to-eat
Nutrition facts
Per 100 g% DV- Calories 353 kcal —
- Protein 16 g 31%
- Carbohydrate 62 g 22%
- Fat 7 g 9%
- Saturated fat 1.3 g 7%
- Fibre 9.5 g 34%
- Sugars 0.4 g —
- Sodium 35 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 2.5 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 1.3 mg 9%
- Vitamin K 2.4 µg 2%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 2.6 mg 16%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 11 µg 3%
- Vitamin B12 0 µg 0%
- Choline 75.1 mg 14%
Minerals
- Calcium 17 mg 1%
- Iron 1.8 mg 10%
- Magnesium 25 mg 6%
- Phosphorus 331 mg 26%
- Potassium 353 mg 8%
- Zinc 0.25 mg 2%
- Copper 0.21 mg 23%
- Selenium 70.7 µg 129%
Similar foods
- Amaranth graincooked102 kcal / 100 g
- Corn Flakes cerealready to eat, selection398 kcal / 100 g
- Spelt flakes cerealready to eat, nature's path374 kcal / 100 g
- Amaranthraw369 kcal / 100 g
- Organic Flax Plus flakes cerealnature's path, ready-to-eat350 kcal / 100 g
- Post Grape-Nuts flakescereals ready-to-eat376 kcal / 100 g
Questions about Amaranth flakes cereal
How do you eat amaranth flakes for breakfast?
Pour milk or a plant drink over them and leave them for a few minutes to soften, or warm them in a small pan for a porridge-like bowl. Add fruit, yoghurt, nuts or seeds for contrast in texture.
Can you cook amaranth flakes as porridge?
Yes. Simmer them with about three parts milk or water to one part flakes for 3–5 minutes, stirring often; they thicken quickly, so add more liquid if you want a looser bowl.
Do you need to soak amaranth flakes before eating them?
No soaking is needed: they are already rolled and can be eaten with yoghurt or milk straight from the packet. A few minutes in liquid softens them and makes them less crunchy.
How should you store amaranth flakes?
Keep them in a sealed container in a cool, dry cupboard, away from steam and strong-smelling foods. Once cooked as porridge, refrigerate it promptly and eat it within a few days.
What goes well with amaranth flakes?
Their mild, slightly nutty taste works with berries, banana, stewed apple, cinnamon and yoghurt. Toasting them briefly in a dry frying pan brings out the nutty flavour; stir constantly so the small flakes do not burn.
Are amaranth flakes the same as amaranth grain?
No. The flakes are flattened amaranth grains and soften much faster; whole amaranth is tiny, round and usually needs simmering until tender. Per 100 g, flakes provide 16 g protein, compared with 13.6 g in amaranth grain.
Are amaranth flakes a good source of fibre?
Yes: they are high in fibre, providing 9.5 g per 100 g. A small bowl with fruit or yoghurt can make a filling breakfast, but flakes alone are not a complete meal.
Source: Canadian Nutrient File 6356 · per 100 g · carbohydrate per EU label, fibre excluded
