Amaranth: Calories, Nutrition Facts, and Health Benefits (2026)

Amaranth provides 251 calories per 1 cup cooked (246 g), along with 9.3 g of protein and 5.2 g of fiber. It contains 0 g of sugar and is gluten-free, making it a nutritious choice for various diets.

This page explores the nutrition profile of amaranth, a gluten-free grain, focusing on its health benefits and how it fits into different dietary goals. Key nutritional information is provided per 1 cup cooked and per 100 g servings.

Amaranth Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in amaranth, highlighting its contributions to a balanced diet.

Values are for 1 cup cooked (246 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	251	102	13%
Protein	9.3 g	3.8 g	19%
Carbohydrates	46.7 g	19.0 g	17%
Fiber	5.2 g	2.1 g	18%
Sugar	0.0 g	0.0 g	-
Fat	3.9 g	1.6 g	5%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	332 mg	135 mg	7%
Magnesium	160 mg	65 mg	38%
Iron	5.17 mg	2.10 mg	29%

About 72% of amaranth calories come from carbohydrates, 14% from protein and 14% from fat.

Amaranth by Health Goal

The by-goal ratings assess how amaranth aligns with common dietary objectives, such as weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Fair	251 calories per serving with 5.2 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 23 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	5.2 g fiber per serving supports regularity
Heart health	Good	Potassium (332 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (9.3 g) than most plant foods

Amaranth and Blood Sugar

Glycemic index: 55. Glycemic load: 23 per serving.

Amaranth has a glycemic index of about 55 and a glycemic load of around 23 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Amaranth Compares to Other Grains

The comparison table illustrates how amaranth stacks up against other grains in terms of nutritional content and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Amaranth	102	3.8	2.1	19.0
Quinoa	120	4.4	2.8	21.3
Millet	119	3.5	1.3	23.7
Buckwheat	92	3.4	2.7	19.9

Amaranth Myths, Checked

Amaranth is a grain , Misleading. It is a seed (a pseudocereal) like quinoa, and naturally gluten-free.

Amaranth has no protein , False. Amaranth is relatively high in protein with a good amino acid profile.

How to Track Amaranth

Grains swell as they cook, so a cup of cooked amaranth is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log amaranth accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of amaranth?

One cup of cooked amaranth contains 251 calories, making it a moderate-calorie option for meals.

Is amaranth good for weight loss?

Amaranth can be beneficial for weight loss due to its high fiber content of 5.2 g per cup, which can promote satiety.

Can people with diabetes eat amaranth?

With a glycemic index of about 55, amaranth can be suitable for people with diabetes when consumed in moderation.

How much iron is in amaranth?

Each serving of amaranth provides 5.17 mg of iron, contributing significantly to daily iron needs.

Is amaranth high in sugar?

Amaranth is low in sugar, containing 0 g per serving, making it a healthy choice for those monitoring sugar intake.

Is amaranth a grain?

Amaranth is classified as a pseudocereal, not a true grain, but it shares similar nutritional properties.

Key Takeaways

• Amaranth contains 251 calories per cup cooked.
• Each serving has 9.3 g of protein.
• It provides 5.2 g of fiber per cup.
• Amaranth is gluten-free.
• It contains 5.17 mg of iron per serving.
• Amaranth has 0 g of sugar.