Know what’s on your plate
Amaranth grain
Calories & nutrition facts
uncooked
Nutrition facts
Per 100 g% DV- Calories 371 kcal —
- Protein 14 g 27%
- Carbohydrate 59 g 21%
- Fat 7 g 9%
- Saturated fat 1.5 g 7%
- Fibre 6.7 g 24%
- Sugars 1.7 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4.2 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 0.92 mg 6%
- Pantothenic acid (B5) 1.5 mg 29%
- Vitamin B6 0.59 mg 35%
- Folate (B9) 82 µg 21%
- Vitamin B12 0 µg 0%
- Choline 69.8 mg 13%
Minerals
- Calcium 159 mg 12%
- Iron 7.6 mg 42%
- Magnesium 248 mg 59%
- Phosphorus 557 mg 45%
- Potassium 508 mg 11%
- Zinc 2.9 mg 26%
- Copper 0.53 mg 58%
- Manganese 3.3 mg 145%
- Selenium 18.7 µg 34%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 371 | 14 g | 59 g | 7 g |
| 1 × cup | 193 g | 716 | 26 g | 113 g | 14 g |
| 2 × cup | 386 g | 1432 | 52 g | 226 g | 27 g |
| ½ × cup | 96.5 g | 358 | 13 g | 57 g | 6.8 g |
| 3 × cup | 579 g | 2148 | 79 g | 339 g | 41 g |
| 4 × cup | 772 g | 2864 | 105 g | 452 g | 54 g |
Similar foods
Questions about Amaranth grain
How do you cook amaranth grain so it does not turn mushy?
Rinse it in a very fine sieve, then simmer one part grain with about two and a half parts water, covered, for 20–25 minutes. Let it stand for five minutes, then fluff; it will be soft and slightly sticky rather than separate like rice.
Can you pop amaranth grain at home?
Yes. Heat a dry, heavy pan until very hot, add a teaspoon of grain at a time and shake the pan; most kernels pop within 10–15 seconds. Tip them out promptly so they do not scorch, and repeat in small batches.
How much dry amaranth grain is a serving?
About 50 g dry grain makes a generous cooked portion. That amount provides 186 kcal and 3.4 g of fibre.
How do you use amaranth grain for porridge?
Simmer it with milk or water, stirring often, until tender and creamy, usually about 20 minutes. Add more liquid if needed, then finish with fruit, nuts or a little honey; popped amaranth makes a crisp topping.
What can you use instead of amaranth grain?
Quinoa is a handy substitute in savoury bowls and salads, but it cooks into fluffier, more separate grains. For a similarly soft, thick result in porridge or soup, try millet or buckwheat groats.
How should you store amaranth grain?
Keep dry grain in an airtight container in a cool, dark, dry cupboard. Refrigerate cooked amaranth in a covered container and use it within three to four days.
Is amaranth a cereal grain?
It is usually cooked and eaten like a grain, but botanically amaranth is a pseudocereal: its edible seeds come from a broad-leaved plant, not a grass. The same plant also produces amaranth leaves, which are eaten as a vegetable.
Source: USDA FoodData Central 170682 · per 100 g · carbohydrate per EU label, fibre excluded
