Amaranth, per 100 g: 102 kcal, 3.8 g protein, 18.7 g carbohydrate, 2.1 g fibre, 1.6 g fat. Figures are the USDA reference values for “Amaranth grain, cooked”.
At 100 g it reaches the EU threshold to be called a source of manganese, phosphorus, magnesium, iron. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 102 kcal | |
| Protein | 3.8 g | |
| Fat | 1.58 g | |
| Carbohydrate | 18.7 g | |
| of which starch | 16.2 g | |
| Fibre | 2.1 g | |
| Water | 75.2 g | |
| Minerals | ||
| Calcium | 47 mg | 5.88% |
| Iron | 2.1 mg | 15% |
| Magnesium | 65 mg | 17.3% |
| Phosphorus | 148 mg | 21.1% |
| Potassium | 135 mg | 6.75% |
| Sodium | 6 mg | |
| Zinc | 0.86 mg | 8.6% |
| Copper | 0.149 mg | 14.9% |
| Manganese | 0.854 mg | 42.7% |
| Selenium | 5.5 µg | 10% |
| Vitamins | ||
| Vitamin E | 0.19 mg | 1.58% |
| Thiamine (B1) | 0.015 mg | 1.36% |
| Riboflavin (B2) | 0.022 mg | 1.57% |
| Niacin (B3) | 0.235 mg | 1.47% |
| Vitamin B6 | 0.113 mg | 8.07% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass