Know what’s on your plate
Amaranth grain
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 102 kcal —
- Protein 3.8 g 8%
- Carbohydrate 17 g 6%
- Fat 1.6 g 2%
- Fibre 2.1 g 8%
- Sodium 6 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 0.19 mg 1%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.24 mg 1%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 22 µg 6%
Minerals
- Calcium 47 mg 4%
- Iron 2.1 mg 12%
- Magnesium 65 mg 15%
- Phosphorus 148 mg 12%
- Potassium 135 mg 3%
- Zinc 0.86 mg 8%
- Copper 0.15 mg 17%
- Manganese 0.85 mg 37%
- Selenium 5.5 µg 10%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 102 | 3.8 g | 17 g | 1.6 g |
| 1 × cup | 246 g | 251 | 9.3 g | 41 g | 3.9 g |
| 2 × cup | 492 g | 502 | 19 g | 82 g | 7.8 g |
| ½ × cup | 123 g | 125 | 4.7 g | 20 g | 1.9 g |
| 3 × cup | 738 g | 753 | 28 g | 122 g | 12 g |
| 4 × cup | 984 g | 1004 | 37 g | 163 g | 16 g |
Similar foods
Questions about Amaranth grain
How do you cook amaranth grain so it doesn’t turn to mush?
Rinse it, then simmer one part grain with three parts water, covered, for about 20 minutes. It becomes soft and slightly sticky, so drain off any excess water if you want a less porridge-like texture.
Can you pop amaranth grain like popcorn?
Yes. Heat a dry, heavy pan until very hot, add a teaspoon of grain at a time and shake the pan; the tiny seeds pop within seconds. Take them out promptly so they don’t scorch, then use them as a crunchy topping or in Mexican alegría sweets.
How should you store amaranth grain?
Keep uncooked grain in an airtight container in a cool, dry cupboard, away from heat and sunlight. Refrigerate cooked amaranth promptly in a covered container and use it within three to four days.
What can you make with amaranth grain?
Cook it as a breakfast porridge with milk or a plant drink, or serve it savoury with roasted vegetables, herbs and a sauce. Its soft, slightly sticky texture also works well in soups and in Mexican alegría, made with popped amaranth bound with honey or syrup.
Can you use quinoa instead of amaranth grain?
Yes, but quinoa cooks into separate, fluffy grains, while amaranth tends to become soft and porridge-like. Use quinoa when you want a loose side dish or salad; choose amaranth for porridge or to thicken soup.
Is amaranth grain gluten-free?
Amaranth is naturally gluten-free. If you need to avoid gluten, choose grain labelled gluten-free, since it can be contaminated during harvesting or processing.
Source: USDA FoodData Central 170683 · per 100 g · carbohydrate per EU label, fibre excluded
