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Food · Cereal Grains and Pasta

Amaranth grain nutrition facts

A typical portion of amaranth grain (1 cup; 246 g, cooked) has 250 calories and 9g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 102 calories (cooked) to 371 (uncooked).

Nutrition Facts

Serving size1 cup (246g)
Amount per serving
Calories250
% Daily Value*
Total Fat 4g5%
Saturated Fat not declared
Trans Fat not declared
Cholesterol not declared
Sodium 15mg1%
Total Carbohydrate 46g17%
Dietary Fiber 5g18%
Total Sugars not declared
Includes Added Sugars not declared
Protein 9g19%
Vitamin D not declared
Calcium 120mg9%
Iron 5.2mg29%
Potassium 330mg7%

* 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 for Amaranth grain, cooked, 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
Sodium per 100 g
6mg
more than 14% of reference foods

1 cup weighs 246 g in USDA's record for Amaranth grain, cooked (FDC 170683); across 2 records of amaranth grain USDA weighs it at 193 to 246 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 72% carbohydrate, 14% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of amaranth grain USDA describes

Uncooked has the most calories per 100 g (371); the fewest: Cooked (102)

Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371Calories per 100 g by USDA description of amaranth grainCooked102Uncooked371
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of amaranth grain, per 100 g
USDA descriptionCaloriesProteinFatSodium
Amaranth grain, cooked1023.8 g1.6 g6 mg
Amaranth grain, uncooked37113.6 g7 g4 mg

Every nutrient in this record (32)

The portion is 1 cup (246 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein9.35 g3.80 g19%
Total lipid (fat)3.89 g1.58 g5%
Carbohydrate, by difference46.0 g18.7 g17%
Ash1.89 g0.77 g
Energy251 kcal102 kcal
Starch39.9 g16.2 g
Water185 g75.2 g
Fiber, total dietary5.17 g2.10 g18%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca116 mg47.0 mg9%
Iron, Fe5.17 mg2.10 mg29%
Magnesium, Mg160 mg65.0 mg38%
Phosphorus, P364 mg148 mg29%
Potassium, K332 mg135 mg7%
Sodium, Na14.8 mg6.00 mg1%
Zinc, Zn2.12 mg0.86 mg19%
Copper, Cu0.37 mg0.15 mg41%
Manganese, Mn2.10 mg0.85 mg91%
Selenium, Se13.5 µg5.50 µg25%
Vitamins (14)
NutrientPer portionPer 100 g% DV
Vitamin E (alpha-tocopherol)0.47 mg0.19 mg3%
Tocopherol, beta0.93 mg0.38 mg
Tocopherol, gamma0.12 mg0.050 mg
Tocopherol, delta0.59 mg0.24 mg
Tocotrienol, alpha0 mg0 mg
Tocotrienol, beta0 mg0 mg
Tocotrienol, gamma0.049 mg0.020 mg
Tocotrienol, delta0 mg0 mg
Thiamin0.037 mg0.015 mg3%
Riboflavin0.054 mg0.022 mg4%
Niacin0.58 mg0.23 mg4%
Vitamin B-60.28 mg0.11 mg16%
Folate, total54.1 µg22.0 µg
Folate, food54.1 µg22.0 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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in amaranth grain?

250 in 1 cup (246 g) of cooked; 102 to 371 per 100 g across USDA's descriptions.

How much protein is in amaranth grain?

9g in 1 cup; 3.8 g per 100 g.

How much sodium is in amaranth grain?

15mg in 1 cup; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov