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Amaranth grain nutrition, glycemic index, calories, and serving size

Amaranth grain, cooked
*all the values are displayed for the amount of 100 grams

Amaranth grain Glycemic index (GI)


The sugar amount of amaranth is low. It contains 1.7 g sugars per 100 g. Moreover, the levels of fiber and carbs in amaranth are high.

Based on the numbers of Glycemic Index Values, the glycemic index of cooked amaranth grain is equal to 97 [1]. 

The GI of popped amaranth with milk and non-nutritive sweetener falls in the range of 97±19.

The glycemic index of flour flatbread with amaranth and wheat in a ratio of one to two is in the range of 66±10, whereas the GI of flour flatbread with amaranth and wheat in a ratio of one to one is a higher; 76±20.

Chapatti made from amaranth-wheat composite flour with bottle gourd and tomato curry has a GI within 66±10 [1].

The action of amaranth on the levels of blood glucose seems to be controversial. According to some studies, the consumption of either the grain or the oil may protect against insulin deficiency, others assert that the high glycemic index of the starch is a liability to diabetic patients.

In summary, despite that amaranth grain is low in sugar, and high in fiber, caution should be exercised when recommending this product to diabetic patients [2].

By following the link, you can find our glycemic index table for many foods and beverages.


Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: April 27, 2021

Important nutritional characteristics for Amaranth grain

Amaranth grain
Glycemic index ⓘ Source:
97 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (246 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.2 (acidic )
82% Magnesium
67% Manganese
65% Calcium
65% Fiber
64% Carbs
Explanation: The given food contains more Magnesium than 82% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Manganese, Calcium, Fiber, and Carbs.

Check out similar food or compare with current

Macronutrients chart

4% 2% 19% 76%
Daily Value: 8%
3.8 g of 50 g
Daily Value: 2%
1.58 g of 65 g
Daily Value: 6%
18.69 g of 300 g
Daily Value: 4%
75.16 g of 2,000 g
0.77 g


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 102
% Daily Value*
Total Fat 2g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 6mg
Total Carbohydrate 19g
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 47mg 5%

Iron 2mg 25%

Potassium 135mg 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Amaranth grain nutrition infographic

Amaranth grain nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 79% 47% 64% 12% 1% 24% 50% 112% 30% 0%
Calcium: 47 mg of 1,000 mg 5%
Iron: 2.1 mg of 8 mg 26%
Magnesium: 65 mg of 420 mg 15%
Phosphorus: 148 mg of 700 mg 21%
Potassium: 135 mg of 3,400 mg 4%
Sodium: 6 mg of 2,300 mg 0%
Zinc: 0.86 mg of 11 mg 8%
Copper: 0.149 mg of 1 mg 17%
Manganese: 0.854 mg of 2 mg 37%
Selenium: 5.5 µg of 55 µg 10%
Choline: mg of 550 mg 0%

Mineral chart - relative view

65 mg
TOP 18%
0.854 mg
TOP 33%
47 mg
TOP 35%
2.1 mg
TOP 36%
0.149 mg
TOP 37%
148 mg
TOP 53%
0.86 mg
TOP 57%
5.5 µg
TOP 67%
135 mg
TOP 74%
6 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A: IU of 5,000 IU 0%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: µg of 10 µg 0%
Vitamin C: mg of 90 mg 0%
Vitamin B1: 0.015 mg of 1 mg 1%
Vitamin B2: 0.022 mg of 1 mg 2%
Vitamin B3: 0.235 mg of 16 mg 1%
Vitamin B5: mg of 5 mg 0%
Vitamin B6: 0.113 mg of 1 mg 9%
Folate: 22 µg of 400 µg 6%
Vitamin B12: µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

22 µg
TOP 47%
Vitamin B6
0.113 mg
TOP 61%
Vitamin E
0.19 mg
TOP 77%
Vitamin B3
0.235 mg
TOP 86%
Vitamin B1
0.015 mg
TOP 90%
Vitamin B2
0.022 mg
TOP 90%

Carbohydrate type breakdown

Starch: 16.23 g
Sucrose: g
Glucose: g
Fructose: g
Lactose: g
Maltose: g
Galactose: g

Fiber content ratio for Amaranth grain

2.1% 16.59%
Sugar: g
Fiber: 2.1 g
Other: 16.59 g

All nutrients for Amaranth grain per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 9% 67% 3.8g 1.3 times more than Broccoli
Fats 2% 70% 1.58g 21.1 times less than Cheese
Carbs 6% 36% 18.69g 1.5 times less than Rice
Calories 5% 73% 102kcal 2.2 times more than Orange
Starch 7% 92% 16.23g 1.1 times more than Potato
Fiber 8% 35% 2.1g 1.1 times less than Orange
Calcium 5% 35% 47mg 2.7 times less than Milk
Iron 26% 36% 2.1mg 1.2 times less than Beef
Magnesium 15% 18% 65mg 2.2 times less than Almond
Phosphorus 21% 53% 148mg 1.2 times less than Chicken meat
Potassium 4% 74% 135mg 1.1 times less than Cucumber
Sodium 0% 89% 6mg 81.7 times less than White Bread
Zinc 8% 57% 0.86mg 7.3 times less than Beef
Copper 17% 37% 0.15mg Equal to Shiitake
Vitamin E 1% 77% 0.19mg 7.7 times less than Kiwifruit
Vitamin B1 1% 90% 0.02mg 17.7 times less than Pea
Vitamin B2 2% 90% 0.02mg 5.9 times less than Avocado
Vitamin B3 1% 86% 0.24mg 40.7 times less than Turkey meat
Vitamin B6 9% 61% 0.11mg 1.1 times less than Oat
Folate 6% 47% 22µg 2.8 times less than Brussels sprout


The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.