Amaranth grain, uncooked
FDC 170682cup (193 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 72 · +8 vs Grains & pasta medianAmaranth is a tiny pseudo-grain that punches above its size on our index, scoring 72 of 100 and landing 10th of 60 in grains and pasta. Per 100 grams it delivers 59% of the Daily Value for magnesium and 42% for iron, alongside 27% for protein and 24% for fiber, an unusually broad mineral profile for something you cook like a grain.
Uncooked it reads as calorie-dense at 371 per 100 grams, but you rarely eat it dry: simmered with plenty of water it swells into a soft porridge, and a little of the raw grain goes a long way. It has a nutty, slightly peppery flavor that suits breakfast bowls or a side in place of rice, and because it is naturally gluten-free it makes a useful swap for anyone avoiding wheat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 371 kcal | 19% |
| Total fat | 7 g | 9% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 1.7 g | |
| Protein | 14 g | 27% |
| Potassium | 508 mg | 11% |
| Calcium | 159 mg | 12% |
| Iron | 7.6 mg | 42% |
| Magnesium | 248 mg | 59% |
| Vitamin C | 4.2 mg | 5% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 716 kcal | 36% |
| Total fat | 14 g | 17% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7.7 mg | 0% |
| Carbohydrate | 126 g | 46% |
| Dietary fiber | 13 g | 46% |
| Sugars | 3.3 g | |
| Protein | 26 g | 52% |
| Potassium | 980 mg | 21% |
| Calcium | 307 mg | 24% |
| Iron | 15 mg | 82% |
| Magnesium | 479 mg | 114% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.3 mg | 15% |
Source: USDA FoodData Central · Public domain
FDC 170682Original 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.
Amaranth grain, cookedDensity 73 vs 72Vital wheat glutenDensity 76 vs 72Wheat germ, crudeDensity 78 vs 72