Calories and Nutritions in Amaranth

A 100g serving of uncooked amaranth grain contains 371 calories. A 100g serving of amaranth flour also contains 371 calories. A 100g serving of cooked amaranth grain contains 104 calories. A 100g serving of raw amaranth leaves contains 23 calories.

One kilogram (1000g) of uncooked amaranth grain contains 3710 calories. One kilogram (1000g) of amaranth flour contains 3710 calories. One kilogram (1000g) of cooked amaranth grain contains 1040 calories. One kilogram (1000g) of raw amaranth leaves contains 230 calories.

One serving (45g) of Bob's Red Mill Organic Whole Grain Amaranth contains 170 calories. One serving (45g) of Arrowhead Mills Organic Amaranth contains 170 calories. One serving (48g) of Anthony's Organic Amaranth Grain contains 180 calories.

Amaranth provides several health advantages due to a dense nutritional profile that includes high-quality protein, fiber, and essential micronutrients. The following points detail some of the key health benefits of consuming amaranth.

• High-Quality Protein Source. Amaranth contains a complete protein profile, providing all nine essential amino acids, particularly lysine, which is limited in many other grains. This high-quality protein is beneficial for muscle repair, growth, and overall body function. A study highlighted amaranth's potential as a protein source in human diets (Bressani, R., 1989, The proteins of amaranth).
• May Lower Cholesterol. The fiber and phytosterols in amaranth have been shown to help reduce LDL ("bad") cholesterol levels. Regular consumption can support cardiovascular health by managing cholesterol. Research in animal models demonstrated the cholesterol-lowering effects of amaranth grain and oil (Berger, A., et al., 2003, Cholesterol-lowering properties of amaranth grain and oil in hamsters).
• Rich in Antioxidants. Amaranth is a source of phenolic acids and other antioxidants, which help protect the body against damage from harmful free radicals. These compounds are linked to a reduced risk of chronic diseases. A study identified the potent antioxidant activity in different amaranth species (Klimczak, I., et al., 2017, Antioxidant activity of amaranth (Amaranthus caudatus) from a Polish cultivation).
• Supports Bone Health. Amaranth is rich in minerals essential for bone health, including calcium, magnesium, and phosphorus. These minerals are crucial for building and maintaining strong bone density, which can help prevent osteoporosis. The nutritional composition of amaranth grain supports its role in a bone-healthy diet (Prakash, D., & Pal, M., 1991, Nutritional and antinutritional composition of vegetable and grain amaranth).

Amaranth is a highly nutritious food, but some potential downsides exist concerning compounds found in the raw grain. The list of downsides for amaranth are shown below.

• Contains Antinutrients. Raw amaranth contains antinutrients like oxalates, saponins, and phytic acid, which can interfere with the absorption of minerals such as calcium, iron, and zinc. Cooking methods like boiling or soaking can effectively reduce the levels of these compounds. For individuals concerned about oxalates, quinoa is a suitable alternative. A daily suggested amount is up to one cup of cooked amaranth. A study detailed the presence and reduction of these antinutrients through processing (Gamel, T. H., et al., 2004, Effect of processing on antinutrients and in vitro protein digestibility of kidney bean).
• Potential for Digestive Discomfort. The high fiber content in amaranth, although beneficial for most, can cause gas, bloating, or stomach cramps in individuals not accustomed to a high-fiber diet. Gradually increasing intake can help the digestive system adapt. A lower-fiber grain like white rice can be an alternative. A recommended starting portion is a quarter-cup of cooked amaranth. Research on dietary fiber explains its effects on the gastrointestinal system (Lattimer, J. M., & Haub, M. D., 2010, Effects of Dietary Fiber and Its Components on Metabolic Health).

No, for most people, rajgira (amaranth) does not have side effects when consumed in moderation and cooked properly. Any potential for adverse effects is linked to antinutrients, such as oxalates and phytic acid, which are present in the raw grain (Prakash, D., & Pal, M., 1991, Nutritional and antinutritional composition of vegetable and grain amaranth). These compounds can interfere with mineral absorption. Proper preparation methods, especially cooking, are proven to significantly reduce the levels of these antinutrients, rendering the grain safe and enhancing its nutritional value (Silva-Sánchez, C., et al., 2008, Evaluation of the Steeping Process on the Nutritional and Antinutritional Content of Amaranth). The processing of amaranth not only neutralizes these compounds but also improves the digestibility of its high-quality protein (Corredig, M., et al., 1999, Effect of processing on the functional and nutritional properties of amaranth). Individuals with a history of calcium oxalate kidney stones may be advised to limit their intake.

Yes, amaranth is good for a person's health because a nutrient-dense profile supports multiple bodily functions. For heart health, the soluble fiber and phytosterols in amaranth help lower LDL cholesterol, while the high magnesium content supports healthy blood pressure levels, reducing cardiovascular disease risk (Martirosyan, D. M., et al., 2007, Amaranth oil application for coronary heart disease and hypertension). Regarding digestive health, amaranth is a good source of dietary fiber, which promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome. For cognitive function, amaranth provides iron, a mineral crucial for carrying oxygen to the brain, and magnesium, which plays a role in neurotransmitter function and brain plasticity (Slutsky, I., et al., 2010, Enhancement of learning and memory by elevating brain magnesium). The grain's complete protein profile also supplies the essential amino acids necessary for building and repairing tissues throughout the body, making amaranth a valuable component of a balanced diet (Bressani, R., et al., 1987, Protein quality of a raw and processed amaranth grain from Guatemala).

Yes, amaranth is naturally gluten-free. Amaranth is not a true cereal grain like wheat, barley, or rye, but a pseudocereal. This makes amaranth and amaranth flour safe and excellent alternatives for individuals with celiac disease or non-celiac gluten sensitivity who must follow a strict gluten-free diet.

The calorie content of amaranth changes substantially based on whether the grain or the leaves are consumed and how the food is prepared. Uncooked amaranth grain contains the highest calorie count, with 371 calories per 100g. When cooked, the grain absorbs water, and the calorie density decreases to 104 calories per 100g. Amaranth flour, being a dehydrated and concentrated form of the grain, has a high calorie count similar to the raw grain, at 371 calories per 100g. The lowest calorie amaranth type is amaranth leaves, which are consumed as a vegetable. Raw amaranth leaves contain only 23 calories per 100g, making them a very low-calorie, nutrient-dense food. The specific species of amaranth grain (e.g., A. caudatus, A. cruentus) does not significantly alter the calorie count of the cooked grain, which remains consistent at around 104 calories per 100g.

Amaranth originated in the Americas, with archeological evidence tracing its cultivation in Mesoamerica and the Andean regions back at least 8,000 years. For ancient civilizations like the Aztec, Inca, and Maya, amaranth, known as huāuhtli to the Aztecs and kiwicha in the Andes, was a foundational food staple, rivaling maize and beans in importance. The grain was not just a source of nutrition, it had a deep cultural and religious significance. The Aztecs, for example, would mix amaranth with honey or agave syrup to craft figures of their deities, like Huitzilopochtli, which were eaten during religious ceremonies. This ritual use led Spanish conquistadors to ban the cultivation of amaranth in the 16th century in an attempt to suppress indigenous traditions, causing the crop to nearly disappear. Despite the prohibition, small-scale farming continued in remote areas, preserving the grain. 

In other parts of the world, such as India and Africa, different species of amaranth were cultivated for their nutritious leaves, becoming a key leafy green known by names like chaulai or callaloo. The grain and leaves have seen a global resurgence in modern times, celebrated for a robust nutritional profile and gluten-free properties.