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Boiled amaranth Calories
Gluten-free, fiber-rich, contains plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled amaranth (246 g) has 251 calories. That works out to 102 calories per 100 g. It contains 46 g of carbs, 9.3 g of protein, 3.9 g of fat and 5.2 g of fiber. Its 364.1 mg of Phosphorus covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Boiled amaranth Nutrition Facts
Selected: 1 cup (medium) · 246 g
251
KCAL / 246G
Carbs
46g
· 17% DV
Protein
9.3g
· 19% DV
Fat
3.9g
· 5% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Boiled amaranth nutrition facts table · 1 cup (medium) (246 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 9.84 mg | 0% |
| Total carbohydrate | 46 g | 17% |
| Fiber | 5.2 g | 19% |
| Protein | 9.3 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled amaranth?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 246 g | 251 kcal |
| 1 tablespoon (shredded) | 15 g | 15 kcal |
| 1 ounce (small) | 28 g | 29 kcal |
| 1 piece (mini) | 90 g | 92 kcal |
| 100 g | 100 g | 102 kcal |
| ½ cup (half) | 123 g | 125 kcal |
| 1 serving (small) | 150 g | 153 kcal |
| 1 serving (medium) | 200 g | 204 kcal |
| 1 serving (large) | 300 g | 306 kcal |
Calculated from 102 calories per 100 g.
Frequently Asked Questions About Boiled amaranth
How do you cook boiled amaranth?
To make boiled amaranth, rinse the tiny seeds in a fine-mesh sieve, then simmer one part amaranth with about three parts water for 20–25 minutes. It is ready when the seeds are tender and most of the water has been absorbed.
What does boiled amaranth taste like?
Boiled amaranth has a mild, earthy, slightly nutty taste that works with both sweet and savoury flavours. Its tiny seeds turn soft as they cook, giving the dish a creamy, sometimes slightly sticky texture rather than a fluffy one.
Can you eat boiled amaranth cold?
Yes, you can eat boiled amaranth cold, especially in a grain bowl or salad. Chill it promptly after cooking and loosen the clumps with a fork; add a tangy dressing or crunchy vegetables to balance its soft texture.
Is boiled amaranth supposed to be mushy?
Often, yes: boiled amaranth naturally becomes soft and porridge-like because its very small seeds release starch as they cook. If you want a firmer result, use less cooking water and stop cooking once the seeds are tender.
How can you use boiled amaranth in recipes?
Use boiled amaranth to thicken soups, bulk up vegetable bowls, or bind patties with chopped vegetables and seasoning. It also works as a warm side dish, but its soft texture makes it less suitable when a recipe needs fluffy, separate grains.
How long does boiled amaranth last in the fridge?
Boiled amaranth generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it soon after cooking, rather than leaving it out for hours, and take out only the portion you plan to serve.
Can you freeze boiled amaranth?
Yes, boiled amaranth freezes well in meal-sized portions. Let it cool, seal it in freezer-safe containers, and use it within a few months for the best quality. Thaw it in the refrigerator or reheat it from frozen with a splash of water.
Do you need to rinse amaranth before boiling it?
Yes, rinse amaranth before boiling to wash away dust or other residue. The seeds are tiny, so use a fine-mesh sieve; a regular colander may let them pass through. Drain them well before adding them to the pot.
Can boiled amaranth replace rice in a meal?
Yes, boiled amaranth can replace rice in soups, bowls, or as a side, but it will not have rice’s distinct, fluffy texture. Expect a softer, more cohesive result, and pair it with dishes where a creamy grain works well.
Is boiled amaranth good for weight loss?
Boiled amaranth can fit into a weight-loss meal because its fibre and plant protein can help make a meal more filling. Serve it with vegetables and a protein source, rather than relying on a large portion of amaranth alone.
Boiled amaranth Vitamins & Minerals
Vitamins
Folate
66.42µg · 17% DV
B6
0.15mg · 9% DV
B5
0.22mg · 4% DV
B1
0.05mg · 4% DV
Minerals
Phosphorus
364mg · 52% DV
Copper
0.37mg · 41% DV
Magnesium
160mg · 38% DV
Manganese
0.81mg · 35% DV
Potassium ⭐
332mg · 10% DV
Sodium
9.84mg · 0% DV
Boiled amaranth Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled amaranth
To burn the 251 calories in 1 cup (medium) (246 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled amaranth?
Boiled amaranth is made by simmering the tiny seeds of the amaranth plant, which has a long history of cultivation in the Americas. Once cooked, the seeds are soft and slightly glossy, with a mild, earthy, nutty flavour and a texture that stays pleasantly granular.
It can be served as a warm breakfast porridge, stirred into soups, or used as a base for grain bowls and salads. In places where amaranth is less familiar, it works much like a small-seeded alternative to rice or quinoa. Naturally gluten-free and a source of fibre and plant protein, it pairs well with roasted vegetables, herbs and a squeeze of lemon; add plenty of vegetables for a lighter, balanced bowl.
How Nutritious Is Boiled amaranth?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled amaranth Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled amaranth Contain Allergens?
No known major allergens
Which Diets Is Boiled amaranth Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled amaranth Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.96g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.