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. It is a seed. See more about it below.
About Amaranth:
Amaranth is a very small grain like seed 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, on line, and from food cooperatives. Amaranth can be used in its whole grain like 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
|
Amaranth 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
|
Amaranth 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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