Amaranth is a very small grain which is a native of South America. The actual size of the amaranth grain can be seen in the photo to the left. Amaranth is high in protein, calcium and iron. From our experience, amaranth is only available in health food stores and from food cooperatives. Amaranth can be used in its whole grain form like rice, or in other dishes, or it can be ground into flour and used in many baking recipes, as multi-grain bread. See the nutritional chart below.
Amaranth - Scientific Name: Amaranthus spp.
NDB No: 20001
| Nutrient | Units | Value per 100 grams of edible portion | Sample Count | Std. Error | 1 cup ------- 195.0 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
9.84
|
11
|
0.748
|
19.188
|
| Energy |
kcal
|
374
|
0
|
|
729.300
|
| Energy |
kj
|
1565
|
0
|
|
3051.750
|
| Protein |
g
|
14.45
|
12
|
0.688
|
28.177
|
| Total lipid (fat) |
g
|
6.51
|
12
|
0.327
|
12.694
|
| Carbohydrate, by difference |
g
|
66.17
|
0
|
|
129.031
|
| Fiber, total dietary |
g
|
15.2
|
0
|
|
29.640
|
| Ash |
g
|
3.04
|
11
|
0.651
|
5.928
|
| Minerals | |||||
| Calcium, Ca |
mg
|
153
|
10
|
6.859
|
298.350
|
| Iron, Fe |
mg
|
7.59
|
9
|
0.552
|
14.800
|
| Magnesium, Mg |
mg
|
266
|
10
|
9.715
|
518.700
|
| Phosphorus, P |
mg
|
455
|
2
|
|
887.250
|
| Potassium, K |
mg
|
366
|
10
|
26.193
|
713.700
|
| Sodium, Na |
mg
|
21
|
11
|
4.696
|
40.950
|
| Zinc, Zn |
mg
|
3.18
|
10
|
0.192
|
6.201
|
| Copper, Cu |
mg
|
0.777
|
10
|
0.067
|
1.515
|
| Manganese, Mn |
mg
|
2.260
|
10
|
0.244
|
4.407
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.2
|
1
|
|
8.190
|
| Thiamin |
mg
|
0.080
|
2
|
|
0.156
|
| Riboflavin |
mg
|
0.208
|
3
|
0.016
|
0.406
|
| Niacin |
mg
|
1.286
|
5
|
0.438
|
2.508
|
| Pantothenic acid |
mg
|
1.047
|
2
|
|
2.042
|
| Vitamin B-6 |
mg
|
0.223
|
2
|
|
0.435
|
| Folate, total |
mcg
|
49
|
2
|
|
95.550
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
49
|
2
|
|
95.550
|
| Folate, DFE |
mcg_DFE
|
49
|
0
|
|
95.550
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
0
|
0
|
|
0.000
|
| Vitamin A, RE |
mcg_RE
|
0
|
0
|
|
0.000
|
| Vitamin E |
mg_ATE
|
1.030
|
0
|
|
2.008
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
1.662
|
0
|
|
3.241
|
| 14:0 |
g
|
0.011
|
7
|
|
0.021
|
| 16:0 |
g
|
1.284
|
7
|
|
2.504
|
| 18:0 |
g
|
0.220
|
7
|
|
0.429
|
| Fatty acids, total monounsaturated |
g
|
1.433
|
0
|
|
2.794
|
| 18:1 undifferentiated |
g
|
1.433
|
7
|
|
2.794
|
| Fatty acids, total polyunsaturated |
g
|
2.891
|
0
|
|
5.637
|
| 18:2 undifferentiated |
g
|
2.834
|
7
|
|
5.526
|
| 18:3 undifferentiated |
g
|
0.057
|
7
|
|
0.111
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Phytosterols |
mg
|
24
|
1
|
|
46.800
|
| Amino acids | |||||
| Tryptophan |
g
|
0.181
|
10
|
|
0.353
|
| Threonine |
g
|
0.558
|
38
|
|
1.088
|
| Isoleucine |
g
|
0.582
|
38
|
|
1.135
|
| Leucine |
g
|
0.879
|
38
|
|
1.714
|
| Lysine |
g
|
0.747
|
38
|
|
1.457
|
| Methionine |
g
|
0.226
|
32
|
|
0.441
|
| Cystine |
g
|
0.191
|
28
|
|
0.372
|
| Phenylalanine |
g
|
0.542
|
32
|
|
1.057
|
| Tyrosine |
g
|
0.329
|
32
|
|
0.642
|
| Valine |
g
|
0.679
|
38
|
|
1.324
|
| Arginine |
g
|
1.060
|
30
|
|
2.067
|
| Histidine |
g
|
0.389
|
32
|
|
0.759
|
| Alanine |
g
|
0.799
|
30
|
|
1.558
|
| Aspartic acid |
g
|
1.261
|
30
|
|
2.459
|
| Glutamic acid |
g
|
2.259
|
30
|
|
4.405
|
| Glycine |
g
|
1.636
|
32
|
|
3.190
|
| Proline |
g
|
0.698
|
28
|
|
1.361
|
| Serine |
g
|
1.148
|
32
|
|
2.239
|