Amaranth has 371 kcal and 13.6 g protein per 100 g dry. Like quinoa, amaranth is a pseudo-cereal with a complete amino acid profile. Its 6.7 g fiber per 100 g provides a caloric discount: fiber yields roughly 2 kcal/g, not 4. The tiny seeds cook into a porridge-like consistency – weigh the cooked portion for accuracy.
How should I track Amaranth, raw?
Amaranth, raw is high in magnesium. The key to tracking Amaranth, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.