Food Nutrient Profile - Raw Amaranth

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Nutrients in 100 calories of Raw Amaranth

Uncooked Amaranth Grain (Amaranthus spp.).

Weight per 100 Calories

Raw Amaranth
27g

Uncooked Amaranth Grain has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
17%
69%
100 kcal ▼

Macro Nutrients

Raw Amaranth
Energy100 kcal
3.45%
Uncooked Amaranth Grain provides 100kcal of Energy per 100 calories, meeting 3.45% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat1.9 g
1.95%
Uncooked Amaranth Grain provides 1.9g of Fat per 100 calories, meeting 1.95% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.39 g
1.23%
Uncooked Amaranth Grain provides 0.39g of Saturated Fat per 100 calories, meeting 1.23% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.011 g
0.71%
Uncooked Amaranth Grain provides 0.011g of Omega 3 per 100 calories, meeting 0.71% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.74 g
4.34%
Uncooked Amaranth Grain provides 0.74g of Omega 6 per 100 calories, meeting 4.34% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Uncooked Amaranth Grain provides 0mg of Cholesterol per 100 calories, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate17.6 g
13.5%
Uncooked Amaranth Grain provides 17.6g of Carbohydrate per 100 calories, meeting 13.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.46 g
0.63%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Uncooked Amaranth Grain provides 0.46g of Sugars per 100 calories, meeting 0.63% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.003 g
0.004%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Uncooked Amaranth Grain provides 0.003g of Fructose per 100 calories, meeting 0.004% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.073 g
%
Uncooked Amaranth Grain provides 0.073g of Glucose per 100 calories, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.38 g
%
Uncooked Amaranth Grain provides 0.38g of Sucrose per 100 calories, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.8 g
4.75%
Uncooked Amaranth Grain provides 1.8g of Fiber per 100 calories, meeting 4.75% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.65 g
6.53%
Uncooked Amaranth Grain provides 3.65g of Protein per 100 calories, meeting 6.53% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Raw Amaranth
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Uncooked Amaranth Grain provides 0μg of Vitamin A per 100 calories, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.031 mg
2.6%
Thiamine
Uncooked Amaranth Grain provides 0.031mg of Vitamin B1 per 100 calories, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.054 mg
4.15%
Riboflavin
Uncooked Amaranth Grain provides 0.054mg of Vitamin B2 per 100 calories, meeting 4.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.25 mg
1.55%
Niacin, nicotinic acid, niacinamide
Uncooked Amaranth Grain provides 0.25mg of Vitamin B3 per 100 calories, meeting 1.55% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.39 mg
7.87%
Pantothenic acid
Uncooked Amaranth Grain provides 0.39mg of Vitamin B5 per 100 calories, meeting 7.87% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.16 mg
12.3%
Pyridoxine
Uncooked Amaranth Grain provides 0.16mg of Vitamin B6 per 100 calories, meeting 12.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B922 μg
5.53%
Folates and Folic Acid
Uncooked Amaranth Grain provides 22μg of Vitamin B9 per 100 calories, meeting 5.53% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Uncooked Amaranth Grain provides 0μg of Vitamin B12 per 100 calories, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.13 mg
1.26%
Ascorbic acid
Uncooked Amaranth Grain provides 1.13mg of Vitamin C per 100 calories, meeting 1.26% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Uncooked Amaranth Grain provides 0IU of Vitamin D per 100 calories, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.32 mg
2.14%
Tocopherols and Tocotrienols
Uncooked Amaranth Grain provides 0.32mg of Vitamin E per 100 calories, meeting 2.14% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Uncooked Amaranth Grain provides 0μg of Vitamin K per 100 calories, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Raw Amaranth
Calcium43 mg
4.3%
Uncooked Amaranth Grain provides 43mg of Calcium per 100 calories, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.14 mg
15.7%
Uncooked Amaranth Grain provides 0.14mg of Copper per 100 calories, meeting 15.7% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.05 mg
25.6%
Uncooked Amaranth Grain provides 2.05mg of Iron per 100 calories, meeting 25.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium67 mg
16%
Uncooked Amaranth Grain provides 67mg of Magnesium per 100 calories, meeting 16% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.9 mg
39%
Uncooked Amaranth Grain provides 0.9mg of Manganese per 100 calories, meeting 39% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus150 mg
21.4%
Uncooked Amaranth Grain provides 150mg of Phosphorus per 100 calories, meeting 21.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium137 mg
4.03%
Uncooked Amaranth Grain provides 137mg of Potassium per 100 calories, meeting 4.03% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium5.04 μg
9.16%
Uncooked Amaranth Grain provides 5.04μg of Selenium per 100 calories, meeting 9.16% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1.08 mg
0.072%
Uncooked Amaranth Grain provides 1.08mg of Sodium per 100 calories, meeting 0.072% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.77 mg
7.03%
Uncooked Amaranth Grain provides 0.77mg of Zinc per 100 calories, meeting 7.03% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water3.04 g
0.082%
Uncooked Amaranth Grain provides 3.04g of Water per 100 calories, meeting 0.082% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Amaranth Nutritional Information per 100 Calories: Benefits and Facts

Discover the nutritional benefits of raw amaranth with detailed information on vitamins, minerals, and macronutrients per 100 kcal of uncooked amaranth grain. Learn how this ancient grain can support your health and well-being.

When you consume 100 calories of raw amaranth, you're getting a notable amount of essential vitamins. Specifically, it provides a good dose of Vitamin B5 (Pantothenic Acid) and Vitamin B6 (Pyridoxine). These vitamins play crucial roles in energy metabolism and brain health.

Additionally, raw amaranth offers some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate), which are important for energy production and DNA synthesis. While it contains trace amounts of Vitamin B3 (Niacin), Vitamin C, and Vitamin E, it lacks Vitamin A, Vitamin B12, Vitamin D, and Vitamin K.

Raw amaranth is a powerhouse when it comes to minerals. In just 100 calories, it is an excellent source of Iron, Manganese, and Phosphorus. Iron is crucial for oxygen transport in the blood, Manganese is important for bone health and metabolism, and Phosphorus is vital for energy production and bone health.

It also provides a good amount of Copper, Magnesium, Selenium, and Zinc. These minerals support various bodily functions, from immune defense to enzyme function. Additionally, raw amaranth contains some Calcium and Potassium, which are essential for bone health and muscle function, respectively. Notably, it has no Sodium, making it a heart-friendly choice.

In terms of macronutrients, 100 calories of raw amaranth is rich in Carbohydrates, which are your body's primary energy source. It also contains some Omega-6 fatty acids, Fiber, and Protein. Omega-6 fatty acids are essential fats that support brain function and cell growth, while fiber aids in digestion and protein is crucial for muscle repair and growth.

While raw amaranth has trace amounts of Fat, Saturated Fat, and Omega-3 fatty acids, it contains no Sugars or Fructose, making it a great option for those looking to maintain stable blood sugar levels.

In summary, raw amaranth is a nutrient-dense grain that offers a variety of vitamins and minerals essential for overall health. Its rich carbohydrate content provides energy, while its fiber and protein content support digestive health and muscle maintenance. Whether you're looking to boost your nutrient intake or simply enjoy a wholesome, plant-based food, amaranth is a fantastic choice.

Frequently Asked Questions about Raw Amaranth

What are the health benefits of Raw Amaranth?

Raw amaranth is a nutrient-dense whole grain that is gluten-free and rich in protein, fiber, vitamins, and minerals. Some potential health benefits of raw amaranth include improved digestion, heart health, and blood sugar control. It also contains antioxidants that may help reduce inflammation and support overall well-being. Incorporating raw amaranth into your diet can be a great way to boost your nutrient intake and support a healthy lifestyle.

Are there any potential risks or side effects of consuming Raw Amaranth?

Raw amaranth contains anti-nutrients such as phytic acid and saponins, which can interfere with mineral absorption and digestion. It is recommended to soak, sprout, or cook amaranth to reduce these anti-nutrients and make it more digestible. Additionally, raw amaranth may be harder to digest for some individuals and could potentially cause digestive discomfort.

Can I lose weight by eating more Raw Amaranth?

Amaranth is a nutritious whole grain that can be part of a healthy diet, but simply adding more raw amaranth to your diet may not directly lead to weight loss. Weight loss is achieved by creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on a balanced diet that includes a variety of whole foods, along with regular physical activity, to support weight loss goals. Incorporating raw amaranth into a well-rounded meal plan can provide fiber, protein, and other essential nutrients that may help with weight management.

Can I gain more muscles by eating more Raw Amaranth if I train consistently?

Amaranth is a good source of plant-based protein, but to gain muscle mass, it's important to consume a variety of protein sources along with a balanced diet that includes a sufficient amount of calories, carbohydrates, healthy fats, and micronutrients. While amaranth can be a part of a muscle-building diet, it's also important to focus on strength training exercises and adequate rest for optimal muscle growth.

Can I eat Raw Amaranth if I have diabetes?

Yes, you can eat raw amaranth if you have diabetes. Amaranth is a nutritious whole grain that is low on the glycemic index, meaning it has a minimal impact on blood sugar levels. However, it is recommended to consume amaranth in moderation as part of a balanced diet to help manage blood sugar levels effectively.

Can I consume Raw Amaranth if I am on a Keto diet?

Yes, you can consume raw amaranth on a keto diet as it is low in carbohydrates and high in protein and fiber. However, it is important to note that amaranth is a pseudo-grain and not a true grain, so it may not be suitable for all individuals following a strict keto diet. It is best to monitor your carb intake and adjust accordingly to fit your dietary needs.

Can I eat Raw Amaranth if I am on a low fat diet?

Yes, you can eat raw amaranth on a low-fat diet as it is a nutritious whole grain that is naturally low in fat. Amaranth is a good source of protein, fiber, and various vitamins and minerals, making it a healthy addition to a balanced diet. Just be sure to soak or cook amaranth before consuming it to improve its digestibility.

What is the environmental impact of producing Raw Amaranth?

The environmental impact of producing raw amaranth is relatively low compared to other crops. Amaranth is a hardy plant that requires minimal water and can thrive in various climates, reducing the need for irrigation and pesticides. Additionally, amaranth is a high-yield crop, meaning more food can be produced per acre of land compared to other grains. Overall, choosing amaranth as part of a plant-based diet can help reduce the environmental footprint of food production.




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