Grains
Amaranth
Overview
Why eat amaranth?
Amaranth is a naturally gluten-free seed cooked and eaten like a grain, and it carries more protein and minerals than most porridge grains. A cooked cup gives 9.35 g of protein, 5.17 g of fiber and a strong dose of magnesium, iron and copper for about 251 calories.
Good to know: Amaranth is naturally gluten-free, but like other seeds and leafy relatives it contains oxalates, which is worth noting if you are prone to kidney stones.
Protein-rich grain alternative
One cooked cup supplies 9.35 g of protein (19% DV), useful for building and repairing tissue, especially in meals built around plants rather than meat.
Magnesium and copper
A cup delivers 160 mg of magnesium (38% DV) and 41% DV of copper, minerals involved in muscle function, nerve signaling and energy production.
Fiber for digestion
With 5.17 g of fiber per cooked cup (18% DV), amaranth adds bulk that supports regularity and is linked to steadier blood sugar after meals.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in amaranth?
Calories
102kcal
Protein
3.8g
Carbs
19g
Fat
1.6g
Fiber
2.1g
Minerals
- Calcium47 mg4%
- Iron2.1 mg12%
- Magnesium65 mg15%
- Phosphorus148 mg12%
- Potassium135 mg3%
- Sodium6 mg0%
- Zinc0.86 mg8%
- Copper0.15 mg17%
- Selenium5.5 µg10%
Vitamins
- Vitamin E0.19 mg1%
- Thiamin (B1)0.01 mg1%
- Riboflavin (B2)0.02 mg2%
- Niacin (B3)0.23 mg1%
- Vitamin B60.11 mg7%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Amaranth grain, cooked” (SR Legacy, FDC ID 170683).View the USDA record ↗ (opens in a new tab).