Amaranth grain, cooked
FDC 170683cup (246 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 73 · +9 vs Grains & pasta medianCooked amaranth posts a 73 of 100 Nutrient Density Score, landing in the Good band and ranking 9th of 60 in Grains & pasta, well ahead of the category's median score of 64. Magnesium reaches 15% of the Daily Value and iron follows at 12%.
This ancient grain cooks down into a porridge-like texture that works well as a breakfast bowl or a stand-in for rice alongside vegetables, and a cup (246 g) delivers 3.8 g of protein alongside 18.7 g of carbohydrate. Sodium is minimal at just 6 mg per 100 g, making it an easy grain to season to taste without worrying about built-in salt.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | 5% |
| Total fat | 1.6 g | 2% |
| Saturated fat | - | |
| Cholesterol | - | |
| Sodium | 6 mg | 0% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | - | |
| Protein | 3.8 g | 8% |
| Potassium | 135 mg | 3% |
| Calcium | 47 mg | 4% |
| Iron | 2.1 mg | 12% |
| Magnesium | 65 mg | 15% |
| Vitamin C | - | |
| Vitamin A | - | |
| Vitamin E | 0.19 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | 13% |
| Total fat | 3.9 g | 5% |
| Saturated fat | - | |
| Cholesterol | - | |
| Sodium | 15 mg | 1% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | 5.2 g | 18% |
| Sugars | - | |
| Protein | 9.3 g | 19% |
| Potassium | 332 mg | 7% |
| Calcium | 116 mg | 9% |
| Iron | 5.2 mg | 29% |
| Magnesium | 160 mg | 38% |
| Vitamin C | - | |
| Vitamin A | - | |
| Vitamin E | 0.47 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 170683Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Vital wheat glutenDensity 76 vs 73Wheat germ, crudeDensity 78 vs 73Rye flour, darkDensity 83 vs 73