Amaranth (Cooked) Calories & Nutrition Facts
Gluten-free pseudo-cereal rich in complete protein and minerals, a staple of ancient Aztec diets.
Quick answer
How many calories are in Amaranth (Cooked)?
Amaranth (Cooked) has 102 calories per 100g. A 1/2 cup cooked (123g) has about 125 calories. It is a moderate-calorie food, with most calories coming from carbs.
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Source review
Cooked Amaranth Source Review: Cooked Grain Portions and Gluten-Free Context
Reviewed May 29, 2026. This page uses cooked amaranth nutrition and translates the 100g reference into half-cup, three-quarter-cup, and one-cup servings.
- Calorique lists cooked amaranth at 102 calories, 3.8g protein, 18.7g carbohydrates, 2.1g fiber, 1.6g fat, and 6mg sodium per 100g.
- Cooked and dry amaranth are different tracking units because water absorption changes the weight and calorie density of the final serving.
- Plain cooked amaranth is naturally gluten-free, but packaged mixes, flours, and prepared foods can have cross-contact or added ingredients.
- Sweet porridge, oil, butter, milk, nuts, honey, dried fruit, or savory toppings should be logged separately from the plain cooked grain.
Practical Portion Guide for Amaranth (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (123g) | 125 kcal | 4.7g | 23.0g | 20.4g | 2.0g |
| 1 cup cooked (246g) | 251 kcal | 9.3g | 46.0g | 40.8g | 3.9g |
| 3/4 cup bowl portion (185g) | 189 kcal | 7.0g | 34.6g | 30.7g | 3.0g |
| 100g cooked reference | 102 kcal | 3.8g | 18.7g | 16.6g | 1.6g |
Track cooked portions separately from dry grain. Like other grains, amaranth absorbs water, so dry grams and cooked grams are not interchangeable.
% Daily Value: 1/2 cup cooked (123g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170683 (Amaranth grain, cooked); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1/2 cup cooked (123g) | % DV |
|---|---|---|---|---|
| Protein | 3.8g | 8% | 4.7g | 9% |
| Dietary fiber | 2.1g | 8% | 2.6g | 9% |
| Total carbohydrate | 18.7g | 7% | 23g | 8% |
| Total fat | 1.6g | 2% | 2g | 3% |
| Sodium | 6mg | 0% | 7mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 135mg | 3% | 166mg | 4% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170683.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 35 (Low)
How Amaranth (Cooked) Fits Into a Diet
Cooked amaranth works best as a gluten-free grain-style bowl base, porridge, soup thickener, or side dish when you want more minerals and plant protein than many refined grains.
Pair amaranth with beans, eggs, yogurt, fruit, vegetables, chicken, tofu, or lentils depending on whether the meal needs more protein, fiber, or savory structure.
Cooked amaranth, dry amaranth flour, popped amaranth, breakfast porridge, and sweetened packaged mixes can differ sharply in water, sugar, and calorie density.
Plan Around Amaranth (Cooked)
Compare Amaranth (Cooked) With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
| Cornmeal | 362 kcal | 8.1g | 76.9g | 3.6g | 7.3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Amaranth (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Amaranth (Cooked) high in protein?
Amaranth (Cooked) has 3.8g protein per 100g, which is 8% of the 50g FDA Daily Value. 1/2 cup cooked (123g) supplies about 4.7g, or 9% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Amaranth (Cooked) a good source of potassium?
USDA FoodData Central lists 135mg potassium per 100g for Amaranth grain, cooked (FDC ID 170683), which is 3% of the 4,700mg Daily Value. 1/2 cup cooked (123g) provides about 166mg, or 4% DV, a low contribution by the FDA 5% guide.
How many calories are in Amaranth (Cooked)?
Amaranth (Cooked) contains 102 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 15 calories from protein, 75 calories from carbohydrates, and 14 calories from fat; these estimates may not add up exactly to the listed total.
Is Amaranth (Cooked) good for weight loss?
Amaranth (Cooked) can be part of a weight loss diet with 102 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Amaranth (Cooked)?
Amaranth (Cooked) contains 3.8g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Amaranth (Cooked)?
Track Amaranth (Cooked) by grams when precision matters. A practical starting point is 1/2 cup cooked (123g), which is about 125 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Amaranth (Cooked) keto-friendly?
Amaranth (Cooked) is not ideal for strict keto diets due to its 18.7g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Amaranth (Cooked) good for diabetics?
Amaranth (Cooked) may fit a diabetes meal plan with a listed glycemic index of 35, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Amaranth (Cooked)?
Calorique's food profile lists vitamins B6, B9, B2 and minerals including Manganese, Iron, Magnesium, Phosphorus for Amaranth (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Amaranth (Cooked)?
Calorique standardizes Amaranth (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
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Farro (Cooked)
120 cal · 5g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
Cornmeal
362 cal · 8.1g protein per 100g
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101 cal · 4g protein per 100g
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