Amaranth grain, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.2 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 22 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 47 MG | 4% | |
| Iron, Fe | 2.1 MG | 12% | |
| Magnesium, Mg | 65 MG | 15% | |
| Phosphorus, P | 148 MG | 12% | |
| Potassium, K | 135 MG | 3% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.1 MG | 17% | |
| Manganese, Mn | 0.9 MG | 37% | |
| Selenium, Se | 5.5 UG | 10% |
Nutrition Highlights
- Low in calories with 102 kcal per 100g.
- Very low in fat (1.6g per 100g).
- Good source of Manganese, Mn (37% DV).
About Amaranth grain, cooked
This ancient grain has been cultivated for thousands of years and was a staple food of the Aztecs. It's actually a seed, not a true grain, but is often used similarly to grains in cooking. When cooked, it has a mild, nutty flavor and a slightly sticky texture. Amaranth is naturally gluten-free and contains all nine essential amino acids, making it a complete protein source. It's also rich in minerals like iron, magnesium, and phosphorus, as well as antioxidants.
In the kitchen, amaranth can be prepared in various ways. It can be cooked as a porridge for breakfast, similar to oatmeal, or used as a side dish in place of rice or quinoa. The cooked seeds can be added to soups and stews to provide thickness and nutrition. Amaranth flour is also available and can be used in gluten-free baking, though it's often best when combined with other flours. Some people even pop amaranth seeds like popcorn for a crunchy snack or salad topping. Its versatility and impressive nutritional profile make it a valuable addition to many diets, especially for those seeking plant-based protein sources or gluten-free options.
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