17 Fit Food calories Grains, legumes and flour
Amaranth calories and nutrition facts
Amaranth (cooked): 102 kcal per 100 g, protein 3.8 g, fat 1.6 g, carbs 16.6 g. Typical serving (150 g): 153 kcal.
Amaranth is a tiny seed from the Americas, cooked like porridge or popped like miniature popcorn – in Mexico it’s bound with honey into alegría bars. Raw it has about 369 kcal per 100 g; cooked it drops to around 102 kcal as it absorbs water and turns soft and porridge-like. Cooked, it’s rich in manganese; weigh it raw or cooked and choose the matching entry.
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- Protein 15%
- Fat 14%
- Carbs 65%
- Other 6%
In everyday portions
- Typical serving · 150 g 153 kcal P 5.7 · F 2.4 · C 24.9 g
- 100 kcal is 100 g this much of it gives 100 kcal
- Energy density Low 1 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 102 | 3.8 | 1.6 | 16.6 |
| Raw | 369 | 13.5 | 7 | 58.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Cooked
Energy and macros
- Energy 102 kcal 427 kJ 5%
- Protein 3.8 g 8%
- Fat 1.6 g 2%
- Carbs available, without fibre 16.6 g 6%
- Fibre 2.1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 15%
- Fat 14%
- Carbs 65%
- Other 6%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.19 mg 2%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.015 mg 1%
- Vitamin B2 riboflavin 0.022 mg 2%
- Vitamin B3 niacin 0.235 mg 1%
- Vitamin B5 pantothenic acid 0.21 mg 3%
- Vitamin B6 0.113 mg 8%
- Folate B9 21.3 µg 11%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 135 mg 7%
- Calcium 47 mg 6%
- Phosphorus 148 mg 21%
- Magnesium 65 mg 17%
- Iron 2.1 mg 15%
- Zinc 0.86 mg 9%
- Copper 0.149 mg 15%
- Manganese 0.854 mg 43%
- Selenium 5.5 µg 10%
- Iodine 0.8 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- High in manganese
- Source of phosphorus
- Source of magnesium
- Source of iron
Raw
Energy and macros
- Energy 369 kcal 1,544 kJ 18%
- Protein 13.5 g 27%
- Fat 7 g 10%
- Carbs available, without fibre 58.6 g 23%
- Fibre 6.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 15%
- Fat 18%
- Carbs 67%
Vitamins
- Vitamin A 0.1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 0 µg 0%
- Vitamin C 4.2 mg 5%
- Vitamin B1 thiamin 0.12 mg 11%
- Vitamin B2 riboflavin 0.2 mg 14%
- Vitamin B3 niacin 0.92 mg 6%
- Vitamin B5 pantothenic acid 1.5 mg 24%
- Vitamin B6 0.59 mg 42%
- Folate B9 82 µg 41%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 508 mg 25%
- Calcium 159 mg 20%
- Phosphorus 557 mg 80%
- Magnesium 248 mg 66%
- Iron 7.6 mg 54%
- Zinc 2.9 mg 29%
- Copper 0.53 mg 53%
- Manganese 3.3 mg 166%
- Selenium no data
- Iodine no data
- Sodium 4 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Salt-free
- High in manganese
- High in phosphorus
- High in magnesium
- High in iron
- High in copper
- High in vitamin B6
- High in folate
- Source of zinc
- Source of potassium
- Source of vitamin B5
- Source of calcium
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 89% Fewer calories than 89% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Baked beans 94 kcal
- Cooked quinoa 120 kcal
- Buckwheat 92 kcal
- Udon noodles 95 kcal
- Couscous 112 kcal
- Millet 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170683.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.