Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 356 kcal |
| Protein | 14.6 g |
| Carbohydrate | 60 g |
| Fibre | 7 g |
| Sugars | 0.9 g |
| Fat | 5.7 g |
| Magnesium | 325 mg |
| Iron | 9.3 mg |
| Zinc | 2.7 mg |
Where its calories come from
- Protein 17%
- Carbohydrate 69%
- Fat 15%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of amaranth seed?
About 107 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 214 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (30 g) fills.
97.5 mg
2.8 mg
4.4 g
0.8 mg
54.3 mg
130 mg
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A001. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Is amaranth seed good for weight loss, PCOS, diabetes and menopause?
Weight loss
Eat in moderation107 kcal in a 30 g serving, with 2.1 g of fibre but without much protein, so keep to this serving.
PCOS and PCOD
Eat in moderationAbout 18 g of carbohydrate in a 30 g serving, so watch the portion.
Diabetes
Eat in moderationAbout 18 g of carbohydrate in a 30 g serving, so watch the portion.
Menopause
Fine as part of a meal54 mg of calcium and 4.4 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
Varieties
Per 100 g.
| Variety | kcal | Protein (g) | Carbs (g) | Fibre (g) |
|---|---|---|---|---|
| Black (shown above) | 356 | 14.6 | 60 | 7 |
| Pale brown | 356 | 13.3 | 61.5 | 7.5 |
Also called
Assamese: Moricha guti; Hindi: Ramdana; Kannada: Danthu beeja; Kashmiri: Mawal; Malayalam: Cheera vithu; Marathi: Cavali biya; Odia: Kosala sag manji Dhala; Punjabi: Chaulali beej; Tamil: Keerai vidai; Telugu: Thotakoora ginjalu.
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