🌾 Amaranth Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different amaranth varieties and preparations. Get detailed nutrition facts for this ancient superfood including protein, fiber, minerals, and essential nutrients.
How Many Calories Are In Amaranth?
Amaranth Calories by Type and Serving
Amaranth calories vary based on the type and preparation method. Research from
ResearchGate
shows that amaranth is a nutrient-dense pseudocereal with excellent nutritional profiles:
Raw Amaranth Grain (per 100g):
• Calories: 371 kcal
• Protein: 13.6g
• Carbohydrates: 65.3g
• Fat: 7.0g
• Fiber: 6.7g
Cooked Amaranth (per 100g):
• Calories: 102 kcal
• Protein: 4.0g
• Carbohydrates: 19.0g
• Fat: 1.6g
• Fiber: 2.1g
Calculate your daily calorie needs with our BMR calculator
to see how amaranth fits into your nutrition plan.
Amaranth Serving Size Guidelines
Standard Serving: One cup of cooked amaranth (246g) provides about 251 calories
and serves
as an excellent source of complete protein and essential minerals.
Common Serving Sizes:
• 1 tablespoon raw (12g): 45 calories
• 1/4 cup raw (48g): 178 calories
• 1/2 cup raw (96g): 356 calories
• 1 cup cooked (246g): 251 calories
• 100g raw: 371 calories
Portion Control: Amaranth is nutrient-dense and filling due to its high protein
and fiber content.
Plan your daily macros
accordingly to optimize your nutritional intake.
Amaranth Nutrition Comparison Chart
| Amaranth Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Calcium (mg) |
|---|---|---|---|---|---|---|---|
| Raw Grain | 371 | 13.6 | 65.3 | 6.7 | 7.0 | 7.6 | 159 |
| Cooked Grain | 102 | 4.0 | 19.0 | 2.1 | 1.6 | 2.1 | 47 |
| Amaranth Flour | 349 | 14.7 | 61.4 | 4.9 | 5.8 | 13.8 | 272 |
| Popped Amaranth | 374 | 14.1 | 66.2 | 6.5 | 6.8 | 7.4 | 153 |
| Fresh Leaves | 23 | 2.5 | 4.0 | 2.2 | 0.3 | 2.3 | 215 |
| Cooked Leaves | 21 | 2.1 | 3.8 | 2.0 | 0.2 | 2.0 | 209 |
Nutritional Information for Amaranth
Amaranth Nutritional Profile
Amaranth is recognized as a nutritional powerhouse among pseudocereals. Studies from
PMC
demonstrate that amaranth provides exceptional nutritional value with complete protein and
essential minerals.
Key Nutrients (per 100g raw amaranth):
• Complete Protein: 13.6g (contains all essential amino acids)
• Lysine: High content (limiting amino acid in cereals)
• Dietary Fiber: 6.7g (supports digestive health)
• Iron: 7.6mg (42% DV – excellent for preventing anemia)
• Calcium: 159mg (supports bone health)
• Magnesium: 248mg (supports muscle and nerve function)
• Phosphorus: 557mg (supports bone and teeth health)
• Potassium: 508mg (supports heart health)
Gluten-Free Superfood: Amaranth is naturally gluten-free, making it perfect for
celiac disease management.
Calculate your daily protein needs
to optimize your amaranth consumption.
Bioactive Compounds and Antioxidants
Squalene Content: Amaranth oil contains 6-8% squalene, a powerful antioxidant
compound
that supports cardiovascular health and has anti-inflammatory properties.
Phenolic Compounds: Rich in polyphenols and flavonoids that provide antioxidant
protection
against cellular damage and support overall health.
Betalains: Natural pigments in colored amaranth varieties that offer additional
antioxidant
benefits and anti-inflammatory properties. Use our
antioxidant calculator
to assess your daily antioxidant intake from various sources.
Health Benefits of Amaranth
Complete Protein & Muscle Health
High-Quality Protein: Amaranth provides all essential amino acids, making it a
complete protein
source comparable to animal proteins. This makes it excellent for muscle building and
repair.
Lysine Rich: Unlike most grains, amaranth is high in lysine, an essential amino
acid often
limited in plant-based diets. This supports protein synthesis and immune function.
Athletic Performance: The complete amino acid profile supports muscle recovery
and growth,
making it ideal for athletes and active individuals. Calculate your
exercise calorie burn
to determine optimal amaranth portions for your activity level.
Heart Health & Mineral Support
Cardiovascular Benefits: The high magnesium and potassium content supports
heart health
by helping regulate blood pressure and supporting proper heart rhythm.
Iron for Energy: Excellent source of iron (7.6mg per 100g), helping prevent
iron-deficiency
anemia and supporting energy metabolism.
Bone Health: Rich in calcium, magnesium, and phosphorus, supporting strong
bones and teeth.
Monitor your overall health with our
heart rate calculator.
Dietary Considerations
Weight Management & Fitness Goals
Satiety Factor: High protein and fiber content in amaranth promotes feelings of
fullness,
potentially supporting weight management goals when consumed as part of a balanced diet.
Nutrient Density: Provides excellent nutrition per calorie, making it a smart
choice for
those seeking nutrient-dense foods. Use our BMI calculator
to determine your ideal weight range.
Energy for Workouts: Complex carbohydrates provide sustained energy for
physical activities.
Plan your nutrition with our workout planner.
Special Dietary Applications
Gluten-Free Diet: Naturally gluten-free, making it safe for those with celiac
disease
or gluten sensitivity. Can be used as a wheat flour substitute in many recipes.
Vegetarian & Vegan Nutrition: Excellent plant-based protein source that helps
meet
protein requirements without animal products.
Ancient Grain Benefits: As an ancient pseudocereal, amaranth offers nutritional
diversity
and can help reduce reliance on common allergens. Calculate your
ideal weight
for personalized nutrition planning.
Amaranth Preparation & Usage
Cooking Methods and Applications
Basic Cooking: Cook amaranth grain like rice – 1 cup amaranth to 2.5 cups
water.
Simmer for 20-25 minutes until tender and water is absorbed.
Popped Amaranth: Heat dry amaranth in a hot pan until it pops like tiny
popcorn.
Use as a crunchy topping for yogurt, salads, or cereals.
Flour Applications: Amaranth flour can replace up to 25% of wheat flour in
baking recipes,
adding nutrition and a slightly nutty flavor to breads, muffins, and pancakes.
Storage and Selection Tips
Storage: Store amaranth grain in airtight containers in a cool, dry place for
up to 6 months.
Amaranth flour should be refrigerated and used within 3 months.
Quality Selection: Choose amaranth that is uniform in color and free from
debris.
Organic varieties may offer additional benefits and fewer pesticide residues.
Versatile Usage: Use amaranth in porridge, salads, soups, or as a rice
substitute.
Amaranth leaves can be used like spinach in cooking. Use our
macro calculator
to balance amaranth with other foods in your meal planning.
Frequently Asked Questions
Is amaranth good for daily consumption?
Yes, amaranth can be consumed daily as part of a balanced diet. Its complete protein profile, high mineral content, and gluten-free nature make it an excellent staple food. Start with smaller portions (1/4 to 1/2 cup cooked) and gradually increase as your digestive system adapts to the higher fiber content.
How does amaranth compare to quinoa nutritionally?
Both amaranth and quinoa are complete proteins and gluten-free pseudocereals. Amaranth contains slightly more protein (13.6g vs 14.1g per 100g raw) and significantly more iron (7.6mg vs 4.6mg). Quinoa has slightly more fiber, while amaranth provides more calcium. Both are excellent nutritional choices with similar calorie content.
Can amaranth help with iron deficiency?
Amaranth is an excellent plant-based source of iron, providing 7.6mg per 100g of raw grain (about 42% of daily needs). The iron in amaranth is non-heme iron, which is better absorbed when consumed with vitamin C-rich foods. Regular consumption of amaranth can contribute significantly to meeting daily iron requirements.
Is amaranth suitable for athletes and active individuals?
Absolutely! Amaranth provides complete protein for muscle recovery, complex carbohydrates for sustained energy, and essential minerals like magnesium and potassium for proper muscle function. Its high lysine content makes it particularly valuable for athletes following plant-based diets. Use our calorie calculator to determine how amaranth fits into your training nutrition plan.
References
- Kumar, H., Guleria, S., Kimta, N., Dhalaria, R., Nepovimova, E., Dhanjal, D. S., Alomar, S. Y., & Kuca, K. (2023). Amaranth and buckwheat grains: Nutritional profile, development of functional foods, their pre-clinical cum clinical aspects and enrichment in feed. Current Research in Food Science, 9, 100836.
- Baraniak, J., & Kania-Dobrowolska, M. (2022). The Dual Nature of Amaranth—Functional Food and Potential Medicine. Foods, 11(4), 618.
- Caselato-Sousa, V. M., & Amaya-Farfán, J. (2012). State of Knowledge on Amaranth Grain: A Comprehensive Review. Journal of Food Science, 77(4), R93-R104.
- Sattar, Moazma & Saeed, Farhan & Afzaal, Muhammad & Rasheed, Amara & Asif, Aliha & Sharif, Sadia & Hussain, Muzzamal & Rehman, Hafiz & Raza, Muhammad & Munir, Haroon & Al Jbawi, Entessar. (2024). An overview of the nutritional and therapeutic properties of amaranth. International Journal of Food Properties. 27. 263-272. 10.1080/10942912.2024.2304266.
- Singh, Dr & Punia, Darshan. (2020). Characterization and Nutritive Values of Amaranth Seeds. Current Journal of Applied Science and Technology. 27-33. 10.9734/cjast/2020/v39i330511.
