How Many Calories in Amaranth? Nutrition Facts & Macros
100 grams of uncooked amaranth grain has 371 calories
Protein 13.6g · Carbs 65.3g · Fat 7g
Amaranth is an ancient pseudocereal that has been cultivated for over 8,000 years, originally by the Aztecs and Incas. At 371 calories per 100g dry, it packs an impressive 13.6g protein with a complete amino acid profile — unusual for a plant food. Amaranth is naturally gluten-free and exceptionally mineral-rich: iron 7.6 mg (42% DV), magnesium 248 mg (59% DV), phosphorus 557 mg (45% DV), and calcium 159 mg (12% DV). When cooked, it absorbs water and drops to about 102 kcal per 100g with a porridge-like consistency.
1552 kJ · per 100g · Water: 11.29 g
Calorie Calculator: Amaranth
100 g Amaranth contains 371 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup dry (193 g) | 716 kcal | 26.2g | 125.9g | 13.5g |
| 1 cup cooked (~246 g → 68 g dry) | 252 kcal | 9.2g | 44.4g | 4.8g |
| 100 grams (dry) | 371 kcal | 13.6g | 65.3g | 7g |
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Amaranth — Nutrition Facts
| Amaranth | per 100g |
|---|---|
| Calories | 371 kcal |
| Protein | 13.56 g |
| Fat | 7.02 g |
| Carbs | 65.25 g |
| Saturated Fat | 1.459 g |
| Monounsaturated Fat | 1.685 g |
| Polyunsaturated Fat | 2.778 g |
| Cholesterol | 0 mg |
| Fiber | 6.7 g |
| Sugar | 1.69 g |
| Sodium | 4 mg |
| Potassium | 508 mg |
| Calcium | 159 mg |
| Magnesium | 248 mg |
| Phosphorus | 557 mg |
| Iron | 7.61 mg |
| Zinc | 2.87 mg |
| Manganese | 3.33 mg |
| Selenium | 18.7 mcg |
| Vitamin A | 0 mcg |
| Vitamin C | 4.2 mg |
| Thiamine (B1) | 0.116 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 0.923 mg |
| Vitamin B6 | 0.59 mg |
| Folate | 82 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.19 mg |
| Vitamin K | 0 mcg |
| Water | 11.29 g |
Source: USDA FoodData Central (FDC ID: 170682) · Data verified September 2026
Variations
Whole amaranth grain
Whole amaranth grain has the base nutritional values shown: 371 kcal, 13.6g protein, 7g fat, 65.3g carbs, 6.7g fiber per 100g. Tiny, round seeds (smaller than quinoa) that cook into a creamy porridge. Can be popped like popcorn for a crunchy snack. Store in an airtight container in a cool, dry place for up to 6 months, or refrigerate for up to 1 year.
Amaranth flour
Amaranth flour has approximately 371 kcal per 100g with similar macros to the whole grain. Naturally gluten-free — ideal for celiac-safe baking. Best used blended with other flours (25-50% amaranth) as it has no gluten to provide structure. Adds a mild, nutty flavor and golden color to baked goods. Use in pancakes, flatbreads, cookies, and as a thickener for sauces and soups.
Cooked amaranth
Cooked amaranth has approximately 102 kcal per 100g with 3.8g protein, 1.6g fat, 18.7g carbs, and 2.1g fiber. It has a distinctive creamy, porridge-like texture — thicker and stickier than quinoa or rice. Works well as a breakfast porridge (with fruit and nuts), in grain bowls, or as a polenta-like side dish. A 246g cooked serving delivers about 251 kcal and 9g protein.
Dietary Perspectives
For Weight Loss
Amaranth can support weight loss thanks to its high protein (13.6g) and fiber (6.7g) content, which improve satiety. At 371 kcal per 100g dry (102 kcal cooked), it's similar to other whole grains. The complete amino acid profile helps preserve muscle mass during calorie restriction. A 150g cooked portion delivers about 153 kcal with 6g protein — a filling base for a meal. The sticky, porridge-like texture when cooked naturally slows eating speed, which helps with portion control.
For Athletic Performance
Amaranth is excellent for athletes. Its complete amino acid profile with 13.6g protein per 100g supports muscle repair, while 65.3g carbs fuel glycogen stores. The mineral profile is outstanding: magnesium 248 mg (59% DV) for muscle function and energy production, iron 7.6 mg (42% DV) for oxygen transport, and phosphorus 557 mg (45% DV) for energy metabolism. Calcium 159 mg (12% DV) supports bone health. A cup of cooked amaranth (246g) delivers about 46g carbs and 9g protein — ideal pre-training 2-3 hours before exercise.
For Keto
Amaranth is NOT recommended for keto. Per 100g dry, it has 58.6g net carbs (65.3g total minus 6.7g fiber). Even cooked, it has about 16.6g net carbs per 100g — a single serving exceeds the typical 20g daily keto limit. Amaranth is naturally gluten-free, but that doesn't make it low-carb. For a keto-friendly alternative with similar nutrition, try hemp hearts (4.7g net carbs, 31.6g protein) or flax seeds (1.6g net carbs, 18.3g protein).
Frequently Asked Questions
How many calories are in amaranth?
100g of uncooked amaranth grain has 371 calories. Cooked amaranth has about 102 kcal per 100g due to water absorption. A typical cooked serving (246g, about 1 cup) has roughly 251 calories. Amaranth is slightly higher in calories than quinoa (368 kcal dry) and rice (360 kcal dry), mainly due to its higher fat content (7g vs about 1-6g).
Is amaranth gluten-free?
Yes — amaranth is naturally gluten-free and safe for people with celiac disease. It is a pseudocereal (related to spinach and beets, not wheat) and contains no gluten proteins. It is commonly used in gluten-free baking and cooking as a nutritious alternative to wheat, barley, and rye.
Is amaranth a complete protein?
Amaranth is one of the few plant foods with a nearly complete amino acid profile. It contains all essential amino acids, including lysine — which is typically low in other grains. Per 100g dry, amaranth delivers 13.6g protein. Its protein digestibility is comparable to casein (milk protein). Combining amaranth with legumes or nuts further enhances the overall protein quality.
Can you eat amaranth on keto?
Amaranth is not suitable for keto. Per 100g dry, it has 58.6g net carbs (65.3g total minus 6.7g fiber). Even cooked, it has about 16g net carbs per 100g — a single serving exceeds the typical 20g daily keto limit.
What does amaranth taste like?
Amaranth has a mild, earthy, slightly nutty flavor with a hint of sweetness. When cooked in water, it develops a creamy, porridge-like consistency — thicker than quinoa and stickier than rice. Popped amaranth (dry-heated in a pan) has a crunchy, popcorn-like texture with a toasted flavor. Amaranth flour adds a mild, slightly sweet taste to baked goods.
How do you cook amaranth?
Simmer amaranth in water or broth (ratio 1:2.5) for 20 minutes until the liquid is absorbed. It will have a porridge-like consistency — stir to prevent sticking. For a fluffier texture, use a 1:3 ratio and drain excess water. To pop amaranth: heat a dry pan over high heat, add 1 tablespoon at a time, and shake until grains pop (a few seconds). Use popped amaranth as a cereal topping or snack.
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