USDA reference food · Cereal Grains and Pasta
Amaranth grain, cooked
1 cup of amaranth grain, cooked (246 g) has 250 calories, 9g of protein, 4g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 170683). It is one of 2 USDA descriptions of amaranth grain.
FoodData Central 170683, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.8g
- more than 34% of 8,218 USDA reference foods
- Calories per 100 g
- 102
- more than 29% of reference foods
- Fiber per 100 g
- 2.1g
- more than 71% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170683); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese2.1 mg in 1 cup (246 g), 91% of the Daily Value
- Copper0.4 mg in 1 cup (246 g), 41% of the Daily Value
- Magnesium160 mg in 1 cup (246 g), 38% of the Daily Value
- Phosphorus364 mg in 1 cup (246 g), 29% of the Daily Value
- Selenium14 µg in 1 cup (246 g), 25% of the Daily Value
- Zinc2.1 mg in 1 cup (246 g), 19% of the Daily Value
- Vitamin B60.3 mg in 1 cup (246 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 170683), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 72% carbohydrate, 14% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 102 | 29% |
| Protein | 3.80 g | 34% |
| Total fat | 1.58 g | 32% |
| Carbohydrate | 18.7 g | 67% |
| Fiber | 2.10 g | 71% |
| Sodium | 6.00 mg | 14% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (32)
The portion is 1 cup (246 g); % DV is for that portion.
Energy, macronutrients and sugars (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.35 g | 3.80 g | 19% |
| Total lipid (fat) | 3.89 g | 1.58 g | 5% |
| Carbohydrate, by difference | 46.0 g | 18.7 g | 17% |
| Ash | 1.89 g | 0.77 g | |
| Energy | 251 kcal | 102 kcal | |
| Starch | 39.9 g | 16.2 g | |
| Water | 185 g | 75.2 g | |
| Fiber, total dietary | 5.17 g | 2.10 g | 18% |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 116 mg | 47.0 mg | 9% |
| Iron, Fe | 5.17 mg | 2.10 mg | 29% |
| Magnesium, Mg | 160 mg | 65.0 mg | 38% |
| Phosphorus, P | 364 mg | 148 mg | 29% |
| Potassium, K | 332 mg | 135 mg | 7% |
| Sodium, Na | 14.8 mg | 6.00 mg | 1% |
| Zinc, Zn | 2.12 mg | 0.86 mg | 19% |
| Copper, Cu | 0.37 mg | 0.15 mg | 41% |
| Manganese, Mn | 2.10 mg | 0.85 mg | 91% |
| Selenium, Se | 13.5 µg | 5.50 µg | 25% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.47 mg | 0.19 mg | 3% |
| Tocopherol, beta | 0.93 mg | 0.38 mg | |
| Tocopherol, gamma | 0.12 mg | 0.050 mg | |
| Tocopherol, delta | 0.59 mg | 0.24 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.049 mg | 0.020 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Thiamin | 0.037 mg | 0.015 mg | 3% |
| Riboflavin | 0.054 mg | 0.022 mg | 4% |
| Niacin | 0.58 mg | 0.23 mg | 4% |
| Vitamin B-6 | 0.28 mg | 0.11 mg | 16% |
| Folate, total | 54.1 µg | 22.0 µg | |
| Folate, food | 54.1 µg | 22.0 µg |
Source: USDA FoodData Central, FDC 170683: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat amaranth grain
USDA lists 2 preparations of amaranth grain. The amaranth grain page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov