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Plant-based protein and fiber source, rich in vitamins and minerals, gluten-free, nutritious salad topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Amaranth legume salad topping (30 g) has 56 calories. That works out to 185 calories per 100 g. It contains 8.9 g of carbs, 2.5 g of protein, 0.9 g of fat and 2.3 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
56
KCAL / 30G
Carbs
8.9g
· 3% DV
Protein
2.5g
· 5% DV
Fat
0.9g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 19% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 8.9 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 2.5 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 56 kcal |
| 1 tablespoon (small) | 15 g | 28 kcal |
| 1 piece (small) | 25 g | 46 kcal |
| 1 serving (medium) | 40 g | 74 kcal |
| 1 piece (medium) | 40 g | 74 kcal |
| 3 tablespoon (large) | 45 g | 83 kcal |
| 100 g | 100 g | 185 kcal |
| 1 pack (large) | 100 g | 185 kcal |
| 1 cup (large) | 120 g | 222 kcal |
Calculated from 185 calories per 100 g.
Amaranth legume salad topping is a processed mixture featuring amaranth and legumes, designed to be added to salads and similar dishes. The exact legume varieties, seasoning, and texture vary between products.
Sprinkle amaranth legume salad topping over a salad just before serving. It also works on grain bowls or roasted vegetables, where it adds texture and a plant-based protein boost.
Some amaranth legume salad topping products are ready to sprinkle on food, while others may require preparation. Follow the directions for the specific product rather than assuming every mix is ready to eat.
Amaranth legume salad topping usually has a mild, earthy flavor from the amaranth and legumes, though seasoning and texture differ by product. Its relatively subtle taste pairs well with both tangy dressings and roasted vegetables.
Yes, amaranth legume salad topping can be sprinkled over soup as a finishing touch. Add it just before serving so it keeps more of its texture instead of softening in the broth.
Keep amaranth legume salad topping away from dressing and other moisture until serving. If it comes in a dry form, reseal the package after opening and store it in a cool, dry place.
Yes, you can make a similar topping by combining cooked amaranth and cooked legumes, then cooling them before adding them to a salad. That homemade mixture will be moist rather than crunchy unless it is further dried or toasted.
Amaranth legume salad topping is a processed food made from amaranth and legumes, with preparation and seasoning varying by product. Some versions may be ready to use, while others require additional preparation as directed on the package.
Yes, amaranth legume salad topping can replace croutons when you want to add texture to a salad. It is made with amaranth and legumes rather than bread, and its crunchiness depends on the particular product.
Yes, but pack amaranth legume salad topping separately and add it when you eat. Keeping it away from dressing and moist vegetables helps prevent the topping from losing its texture before lunchtime.
Vitamins
Biotin
2.1µg · 7% DV
Folate
25.5µg · 6% DV
B1
0.06mg · 5% DV
B5
0.21mg · 4% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.1mg · 11% DV
Phosphorus
54mg · 8% DV
Magnesium
28mg · 7% DV
Potassium ⭐
102mg · 3% DV
Sodium
2.7mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 56 calories in 2 tablespoon (medium) (30 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.
Amaranth legume salad topping is a mixture of amaranth and legumes added to salads for extra substance. There is no single regional origin specified, and the legumes used can vary.
Its gently earthy, nutty taste and hearty texture work well over leafy salads, grain bowls or roasted vegetables. In places where grain-and-bean bowls are common, it can make a simple lunch more filling; elsewhere, try it as a crunchy, savoury addition to a side salad. It provides plant-based protein and fibre, with 7.8 g of fibre per 100 g. Pair it with fresh vegetables and a lemon-based dressing, or use a modest sprinkle when you want to keep the meal light.
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.
High
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.