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Amaranth

Amaranth

EverydayDry

Amaranth is a gluten-free pseudocereal cultivated since ancient times by Aztec and Inca civilizations, valued for its high protein content and exceptional lysine levels – an amino acid scarce in most grains. The tiny, pale golden seeds cook into a porridge-like consistency with a sticky, gelatinous texture, making them ideal for thickening soups or creating nutrient-dense breakfast bowls. As a complete whole grain, it provides notable magnesium and iron while retaining all bran and germ nutrients.

Macro Impact

A 1/4 cup serving contains 171 calories, 6g protein, 30g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (46 g)
Amount per serving
Calories171
% Daily Value*
Total Fat3g
4%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.8g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate30g
11%
Dietary Fiber3g
11%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium73mg
6%
Iron4mg
19%
Potassium234mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
3 / 28 g
11%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
7%
Omega 9
1 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
17%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
38 / 400 mcg
9%
Vitamin A
0 / 800 mcg
0%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
73 / 1k mg
7%
Copper
0 / 1 mg
27%
Iron
4 / 13 mg
27%
Magnesium
114 / 370 mg
31%
Manganese
2 / 2 mg
75%
Phosphorous
256 / 700 mg
37%
Potassium
234 / 3k mg
8%
Selenium
9 / 55 mcg
16%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
32 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Amaranth grain, uncooked. USDA Standard Reference, Legacy. Food ID 170682.
  2. 2.Grains, amaranth, raw. Canadian Nutrient File. Food ID 4409.
  3. 3.Amaranth, grain, whole, uncooked. Australian Nutrient Database. Public Food Key F000061.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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