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[N]extrient

Amaranth Grain (Cooked)

SR Legacy·Comprehensive Reference Data

Amaranth grain, cooked

Cereal Grains and Pasta

Macronutrients distribute relatively evenly across protein (3.8g), fat (1.6g), and carbohydrates (18.7g) per 100g. At 102 calories per 100g, Amaranth Grain (Cooked) offers moderate energy density suitable for balanced meals. With only 6mg of sodium, Amaranth Grain (Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Amaranth Grain (Cooked) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories102KCAL
Protein3.8G
Fat1.6G
Carbs18.7G
Fiber2.1G

Calorie Distribution

104kcal
  • Protein15%3.8 g
  • Fat14%1.6 g
  • Carbs72%18.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.2G
Energy102KCAL
Protein3.8G
Total lipid (fat)1.6G
Carbohydrate, by difference18.7G
Fiber, total dietary2.1G
Thiamin0.01MG
Riboflavin0.02MG
Niacin0.23MG
Vitamin B-60.11MG
Folate, total22.0UG
Vitamin E (alpha-tocopherol)0.19MG
Calcium, Ca47.0MG
Iron, Fe2.1MG
Magnesium, Mg65.0MG
Phosphorus, P148MG
Potassium, K135MG
Sodium, Na6.0MG
Zinc, Zn0.86MG
Copper, Cu0.15MG
Manganese, Mn0.85MG
Selenium, Se5.5UG
Energy429kJ
Ash0.77G
Starch16.2G
Folate, food22.0UG
Tocopherol, beta0.38MG
Tocopherol, gamma0.05MG
Tocopherol, delta0.24MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.02MG
Tocotrienol, delta0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (246g)2519.3g3.9g46g

Scaled from Amaranth Grain (Cooked)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Rice Flour Brown

363 kcal7.2g protein

Flour Amaranth

13.2g protein

Rice Flour White

366 kcal6g protein

Flour Wheat All-purpose Unbleached

362 kcal12g protein

Flour Wheat All-purpose Unbleached

358 kcal13.1g protein

Spaghetti Protein-fortified (Cooked)

164 kcal8.9g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Amaranth Grain (Uncooked)

371 kcal13.56g protein

Quinoa (Uncooked)

368 kcal14.12g protein

Quinoa (Cooked)

120 kcal4.4g protein

Cereals Quaker Quick Oats Dry

371 kcal13.7g protein

Buckwheat

343 kcal13.25g protein

Buckwheat Flour Whole-groat

335 kcal12.62g protein

Nutrient Highlights

  • Amaranth Grain (Cooked) is a good source of Magnesium (15% DV) — see top foods ranked by Magnesium
  • Amaranth Grain (Cooked) is a good source of Iron (12% DV) — see top foods ranked by Iron

Dietary Considerations

  • Amaranth Grain (Cooked) is naturally low in sodium at 6mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 11% (#909 of 8,262)
  • Fiber: top 25% (#2,066 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories102
% Daily Value*
Total Fat 1.6G2%
Cholesterol 0mg0%
Sodium 6.0MG0%
Total Carbohydrate 18.7G7%
Dietary Fiber 2.1G8%
Total Sugars 0
Protein 3.8G8%
Vitamin D 0mcg0%
Calcium 47.0MG4%
Iron 2.1MG12%
Potassium 135MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170683.

View on USDA FoodData Central →