Amaranth

A Vegan Pantry Ingredient from Vegan Venue

Amaranth is nice to have in a vegan pantry where it can be used in bread and grain dishes, even though amaranth is not a grain.

Amaranth

Amaranth

Amaranth is a very small grain which is a native of South America. Amaranth is high in protein, calcium and iron. From our experience, amaranth is only available in health food stores and from food cooperatives. Amaranth can be used in its whole grain form like rice, or in other dishes, or it can be ground into flour and used in many baking recipes, as multi-grain bread. See the nutritional chart below.

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Amaranth

Scientific Name: Amaranthus spp.

NDB No: 20001

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
——-
195.0 g
Proximates
Water
g
9.84
11
0.748
19.188
Energy
kcal
374
0
 
729.300
Energy
kj
1565
0
 
3051.750
Protein
g
14.45
12
0.688
28.177
Total lipid (fat)
g
6.51
12
0.327
12.694
Carbohydrate, by difference
g
66.17
0
 
129.031
Fiber, total dietary
g
15.2
0
 
29.640
Ash
g
3.04
11
0.651
5.928
Minerals
Calcium, Ca
mg
153
10
6.859
298.350
Iron, Fe
mg
7.59
9
0.552
14.800
Magnesium, Mg
mg
266
10
9.715
518.700
Phosphorus, P
mg
455
2
 
887.250
Potassium, K
mg
366
10
26.193
713.700
Sodium, Na
mg
21
11
4.696
40.950
Zinc, Zn
mg
3.18
10
0.192
6.201
Copper, Cu
mg
0.777
10
0.067
1.515
Manganese, Mn
mg
2.260
10
0.244
4.407
Vitamins
Vitamin C, total ascorbic acid
mg
4.2
1
 
8.190
Thiamin
mg
0.080
2
 
0.156
Riboflavin
mg
0.208
3
0.016
0.406
Niacin
mg
1.286
5
0.438
2.508
Pantothenic acid
mg
1.047
2
 
2.042
Vitamin B-6
mg
0.223
2
 
0.435
Folate, total
mcg
49
2
 
95.550
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
49
2
 
95.550
Folate, DFE
mcg_DFE
49
0
 
95.550
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
0
 
0.000
Vitamin A, RE
mcg_RE
0
0
 
0.000
Vitamin E
mg_ATE
1.030
0
 
2.008
Lipids
Fatty acids, total saturated
g
1.662
0
 
3.241
14:0
g
0.011
7
 
0.021
16:0
g
1.284
7
 
2.504
18:0
g
0.220
7
 
0.429
Fatty acids, total monounsaturated
g
1.433
0
 
2.794
18:1 undifferentiated
g
1.433
7
 
2.794
Fatty acids, total polyunsaturated
g
2.891
0
 
5.637
18:2 undifferentiated
g
2.834
7
 
5.526
18:3 undifferentiated
g
0.057
7
 
0.111
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
24
1
 
46.800
Amino acids
Tryptophan
g
0.181
10
 
0.353
Threonine
g
0.558
38
 
1.088
Isoleucine
g
0.582
38
 
1.135
Leucine
g
0.879
38
 
1.714
Lysine
g
0.747
38
 
1.457
Methionine
g
0.226
32
 
0.441
Cystine
g
0.191
28
 
0.372
Phenylalanine
g
0.542
32
 
1.057
Tyrosine
g
0.329
32
 
0.642
Valine
g
0.679
38
 
1.324
Arginine
g
1.060
30
 
2.067
Histidine
g
0.389
32
 
0.759
Alanine
g
0.799
30
 
1.558
Aspartic acid
g
1.261
30
 
2.459
Glutamic acid
g
2.259
30
 
4.405
Glycine
g
1.636
32
 
3.190
Proline
g
0.698
28
 
1.361
Serine
g
1.148
32
 
2.239

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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