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Amaranth, raw Calories
Protein-rich pseudograin with high fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Amaranth, raw (193 g) has 716 calories. That works out to 371 calories per 100 g. It contains 126 g of carbs, 26.2 g of protein, 13.5 g of fat and 12.9 g of fiber. Its 6.4 mg of Manganese covers 279% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Amaranth, raw Nutrition Facts
Selected: 1 cup (whole) · 193 g
716
KCAL / 193G
Carbs
126g
· 46% DV
Protein
26.2g
· 52% DV
Fat
13.5g
· 17% DV
Fiber
12.9g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
Amaranth, raw nutrition facts table · 1 cup (whole) (193 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 716 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 2.82 g | 14% |
| Trans fat | 0 g | |
| Sodium | 7.72 mg | 0% |
| Total carbohydrate | 126 g | 46% |
| Fiber | 12.9 g | 46% |
| Protein | 26.2 g | 52% |
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 Amaranth, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 193 g | 716 kcal |
| 1 tablespoon (whole) | 12 g | 45 kcal |
| 2 tablespoon (whole) | 24 g | 89 kcal |
| 1 ounce (whole) | 28 g | 104 kcal |
| 1 serving (small) | 45 g | 167 kcal |
| 0.25 cup (whole) | 48 g | 178 kcal |
| 1 serving (medium) | 75 g | 278 kcal |
| ½ cup (whole) | 96 g | 356 kcal |
| 100 g | 100 g | 371 kcal |
| 1 serving (large) | 100 g | 371 kcal |
Calculated from 371 calories per 100 g.
Frequently Asked Questions About Amaranth, raw
How do you cook raw amaranth?
Rinse raw amaranth in a fine-mesh sieve, then simmer it in water until the tiny grains soften and absorb the liquid. It turns pleasantly porridge-like, so use it in breakfast bowls, soups, or as a base for savory dishes.
Can you eat raw amaranth without cooking it?
Yes, raw amaranth is edible, but the hard grains are less pleasant to chew and digest than cooked ones. Cooking softens them; for a crunchy topping, use popped amaranth rather than sprinkling the uncooked grains over food.
Can you pop raw amaranth like popcorn?
Yes, raw amaranth pops in a hot, dry pan. Add a small amount at a time and cover the pan, since the tiny grains pop quickly and can burn. The popped grains make a crisp topping for yogurt or cereal.
What does amaranth taste like?
Amaranth has a mild, earthy, slightly nutty taste. Cooked grains become soft and porridge-like, while popped amaranth is crisp and more toasted-tasting. It works in both sweet bowls and savory dishes.
Do you need to rinse raw amaranth before cooking?
Yes, rinsing raw amaranth before cooking is a sensible step. Its grains are small, so use a fine-mesh sieve and rinse gently; a regular colander may let them pass through.
How can you use raw amaranth in meals?
Cook raw amaranth for porridge, soups, salads, or savory grain bowls. You can also grind it into flour for baking, or pop the grains and add them to cereal, yogurt, and homemade snack mixes.
How should you store raw amaranth?
Keep raw amaranth in an airtight container in a cool, dry, dark cupboard. Protect it from moisture and heat, which can spoil the grains. Discard it if it develops mold, dampness, or an unpleasant smell.
Should you soak raw amaranth before cooking it?
No, soaking raw amaranth is not necessary; you can rinse it and cook it directly. Soaking may soften the grains for some recipes, but it can also change how much cooking liquid and time they need.
Is amaranth good for weight loss?
Amaranth can fit into a weight-loss eating plan, but it does not cause weight loss on its own. Its fiber and protein can make meals more filling, while portion size and the rest of the meal still matter.
Can people with diabetes eat amaranth?
People with diabetes can include amaranth in meals, but cooked amaranth still provides carbohydrates that affect blood glucose. The suitable portion varies with individual needs and the rest of the meal, so discuss it with your healthcare professional.
Amaranth, raw Vitamins & Minerals
Vitamins
B6
1.14mg · 67% DV
B5
2.82mg · 56% DV
Folate
158.26µg · 40% DV
B2
0.39mg · 30% DV
Minerals
Manganese
6.43mg · 280% DV
Phosphorus
1075mg · 154% DV
Magnesium
479mg · 114% DV
Copper
1.02mg · 113% DV
Potassium ⭐
980mg · 29% DV
Sodium
7.72mg · 0% DV
Amaranth, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Amaranth, raw
To burn the 716 calories in 1 cup (whole) (193 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 Amaranth, raw?
Amaranth, raw, consists of the tiny seeds of a plant native to the Americas. Though used like a grain, it is technically a pseudograin. Raw seeds are generally cooked before eating; you can simmer them, toast them until they pop, or grind them into flour for baking.
Cooked amaranth has a mild, earthy flavour and a soft, slightly creamy texture. In the Americas, it may be served as a porridge or added to soups and stews; popped seeds also work as a crunchy topping for yoghurt, cereal or salads. It provides fibre and plant protein, with 13.6 g of protein per 100 g. For a balanced meal, pair it with vegetables and beans, or use it in place of another grain in a bowl.
How Nutritious Is Amaranth, raw?
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 Amaranth, raw Processed?
NOVA 1
Unprocessed
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 Amaranth, raw Contain Allergens?
No known major allergens
Which Diets Is Amaranth, raw 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
Amaranth, raw Fat Profile
SATURATED
2.82g
MONOUNSATURATED
3.26g
POLYUNSATURATED
5.37g
Omega 6:3 ratio 30.6:1
Above the ideal 4:1 (30.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.