Cooked Amaranth Grain
Amaranth grain, cooked
Nutrition Facts
- Total Fat 1,58 g2%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 6 mg0%
- Total Carbohydrate 18,69 g7%
- Dietary Fiber 2,1 g8%
- Total Sugars —
- Protein 3,8 g8%
- Vitamin D —
- Calcium 47 mg4%
- Iron 2,1 mg12%
- Potassium 135 mg3%
100g of Amaranth grain, cooked contains 102 kcal calories, 3,8g protein, and 65mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein15%(15 kcal)
- Carbs72%(75 kcal)
- Fat14%(14 kcal)
Nutrient density
Meets ≥10% Daily Value for 6 of 21 nutrients
High nutrient densityUse Cooked Amaranth Grain in your next meal plan
Melio can build a complete week of meals around Cooked Amaranth Grain (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cooked Amaranth Grain has a potassium-to-sodium ratio of 22.5:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 102 kcal | 5% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 3,8 g | 8% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 18,69 g | 7% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 1,58 g | 2% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,1 g | 8% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 6 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 135 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 47 mg | 4% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 65 mg | 15% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 148 mg | 12% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,1 mg | 12% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,86 mg | 8% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,15 mg | 17% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,85 mg | 37% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 5,5 µg | 10% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,19 mg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 1% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,02 mg | 2% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,24 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,11 mg | 7% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 22 µg | 6% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 75,16 g | — |
Household serving sizes
g- cup
- 246 g
Frequently asked questions about Cooked Amaranth Grain
How many calories in Cooked Amaranth Grain?
Cooked Amaranth Grain contains 102 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Cooked Amaranth Grain?
Cooked Amaranth Grain contains 6 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Cooked Amaranth Grain?
Per 100 grams, Cooked Amaranth Grain contains 3.8 g protein, 18.69 g carbohydrates, and 1.58 g total fat.
Is Cooked Amaranth Grain good for keto or low-carb?
Cooked Amaranth Grain has 18.7 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Cooked Amaranth Grain nutrition data come from?
Nutrition data for Cooked Amaranth Grain is sourced from USDA FoodData Central (FDC ID 170683). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients.
Diet compatibility
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Foods that pair well with Cooked Amaranth Grain
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Amaranth Grain.
3 meal ideas using Cooked Amaranth Grain
Starter templates matched to Cooked Amaranth Grain's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with cooked Amaranth Grain
A warm bowl of oats with cooked Amaranth Grain, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with cooked Amaranth Grain
A warm grain bowl with cooked Amaranth Grain, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with cooked Amaranth Grain
Roast cooked Amaranth Grain with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170683), accessed 2019-04-01.
Published: 2019-04-01
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Use Cooked Amaranth Grain in your next meal plan
Melio can build a complete week of meals around Cooked Amaranth Grain (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan