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Nutritional Info: Amaranth (cooked)

The official USDA name for this food is "Amaranth grain, cooked" with USDA reference number: 20002
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Amaranth (cooked)

Nutrition Facts

Serving Size: 1 cup (246g or 8.7 oz)
 

Amount Per Serving

 

Calories

251
Calories from Fat 33
 

% Daily Value*

 

Total Fat

4g
6%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
~
 

Sodium

15mg
1%
 

Total Carbohydrate

46g
15%
 
Dietary Fiber 5g21%
 
Sugars 0g
 

Protein

9g
 
Vitamin A~ · Vitamin C~
 
Calcium12% · Iron29%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Amaranth
Amaranth

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Calories

Calories

Serving Size: 1 cup (246g or 8.7 oz)
kcal*kjoules*RDI%
 
Total Calories251 kcal1050 kJ13%
 
from Carbs187.1 kcal782.94 kJ
 
from Fat32.5 kcal136.12 kJ
 
from Protein32.4 kcal135.72 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 246 grams of Amaranth (cooked)


Vitamin Content

Vitamin Content

Serving Size: 1 cup (246g or 8.7 oz)
AmountRDI%
 
Vitamin A ~
 
Vitamin B6 0.27798 mg 14%
 
Vitamin B12 ~
 
Vitamin B12, Added ~
 
Vitamin C ~
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.4674 mg 2%
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.0369 mg 2%
 
Riboflavin 0.05412 mg 3%
 
Niacin 0.5781 mg 3%
 
Pantothenic Acid ~
 
Folate 54.12 mcg 14%
 
Folate, Food 54.12 mcg 14%
 
Folate, DFE ~
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 246g (8.68 oz) of Amaranth (cooked) contains. Vitamin RDI for 246 grams of Amaranth (cooked)


Mineral Content

Mineral Content

Serving Size: 1 cup (246g or 8.7 oz)
AmountRDI%
 
Calcium 115.62 mg 12%
 
Iron 5.166 mg 29%
 
Magnesium 159.9 mg 40%
 
Phosphorus 364.08 mg 36%
 
Potassium 332.1 mg 7%
 
Sodium 14.76 mg 1%
 
Zinc 2.1156 mg 14%
 
Copper 0.36654 mg 18%
 
Manganese 2.10084 mg 105%
 
Selenium 13.53 mcg 19%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 246g (8.68 oz) of Amaranth (cooked) contains. Mineral RDI for 246 grams of Amaranth (cooked)


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (246g or 8.7 oz)
AmountRDI%*
 
Protein9.348g19%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Amaranth (cooked) and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (246g or 8.7 oz)
AmountRDI%
 
Total Carbohydrates45.9774g15%
 
Dietary Fiber5.166g21%
 
Starch39.9258g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
246g (8.68 oz) grams of Amaranth (cooked) contains 45.9774 grams of carbohydrates which is 15% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 246 grams of Amaranth (cooked) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (246g or 8.7 oz)
AmountRDI%
 
Total Fat3.8868g6%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Amaranth (cooked) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 246 grams of Amaranth (cooked)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (246g or 8.7 oz)
Amount
 
Alcohol~
 
Water184.8936g
 
Ash1.8942g
 
Caffeine~
 
Theobromine~
 
Cholesterol~
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Amaranth (cooked):

Amaranth (cooked) is an excellent source of Iron, Magnesium, Phosphorus, Manganese and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Amaranth (cooked) is a good source of Vitamin B6, Folate, Calcium, Zinc, Copper, Selenium and Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 50
Athletic Diet - Low Fat, High Protein and Carbs 63
Low Fat Diet (e.g. Jenny Craig) 48
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 66
Low Sodium Diet 93
Low Glycemic Index Diet (e.g. South Beach Diet) 39
Low Protein Diet 7
Horizontal bar chart


How long will it take to burn 251 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 251 calories contained in 246g (8.68 oz)g of Amaranth (cooked). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 251 calories
Stretching1 hour 24 mins(180 cal/hr)
Walking (3.5 mph)54 mins(280 cal/hr)
Bicycling (<10 mph)52 mins(290 cal/hr)
Dancing46 mins(330 cal/hr)
Light gardening/yard work46 mins(330 cal/hr)
Golf (walking and carrying clubs)46 mins(330 cal/hr)
Hiking41 mins(370 cal/hr)
Amount of Vigorous exercise to burn 251 calories
Weight lifting (vigorous effort)34 mins(440 cal/hr)
Heavy yard work (chopping wood)34 mins(440 cal/hr)
Basketball (vigorous)34 mins(440 cal/hr)
Walking (4.5 mph)33 mins(460 cal/hr)
Aerobics31 mins(480 cal/hr)
Swimming (slow freestyle laps)30 mins(510 cal/hr)
Running/jogging (5 mph)26 mins(590 cal/hr)
Bicycling (>10 mph)26 mins(590 cal/hr)
Exercise profile for 246g (8.68 oz) of Amaranth (cooked)

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Amaranth grain, cooked" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 24 Feb 2017 http://skipthepie.org/cereal-grains-and-pasta/amaranth-grain-cooked/

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