How healthy is amaranth?
Is amaranth healthy? Yes, for most people. Amaranth scores 64/100 on the HowHealthyIs Score: 100 g provides 102 kcal, 65 mg magnesium and 2.1 mg iron. Amaranth is a tiny gluten-free seed cooked like a grain. It has more protein than most grains, along with iron, magnesium and manganese, and turns porridge-like when cooked. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Amaranth ranks higher than 64% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium15%
- Iron11%
- Protein7%
- Fiber7%
- Calcium4%
- Potassium3%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 49 minus 0 = 49. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in amaranth?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 102 kcal | 251 kcal | |
| Protein | 3.8 g | 9.3 g | 19% |
| Carbohydrates | 19 g | 46 g | 17% |
| Fiber | 2.1 g | 5.2 g | 18% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.6 g | 3.9 g | 5% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.2 mg | 0.5 mg | 3% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 47 mg | 116 mg | 9% |
| Iron | 2.1 mg | 5.2 mg | 29% |
| Potassium | 135 mg | 332 mg | 7% |
| Magnesium | 65 mg | 160 mg | 38% |
| Zinc | 0.9 mg | 2.1 mg | 19% |
| Sodium | 6 mg | 15 mg | 1% |
Source: USDA FoodData Central, "Amaranth grain, cooked" (FDC 170683). Values rounded.
Why is amaranth good for you?
- 160 mg magnesium in 1 cup cooked, 38% of the daily value. Magnesium contributes to normal muscle function.
- 5.2 mg iron in 1 cup cooked, 29% of the daily value. Iron contributes to the normal formation of red blood cells.
- 2.1 mg zinc in 1 cup cooked, 19% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Breakfast porridge with fruit and nuts
- Thickening soups and stews
What should you watch out for?
- Packaged amaranth products can be processed alongside wheat, so people with coeliac disease should look for a gluten-free label. Popped amaranth bars and cereals are often sweetened.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.