In a 100 gram amount, uncooked amaranth grain provides 371 calories and is an excellent source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and many dietary minerals (table). Amaranth is particularly rich in manganese (159% DV), phosphorus(80% DV), magnesium (70% DV), iron (59% DV) and vitamin B6 (45% DV) (table). Cooking amaranth substantially reduces these nutrient contents, leaving only dietary minerals in moderate content.[10]
Cooked amaranth leaves are an excellent source of vitamin A, vitamin C, calcium, manganese and folate.[11]
Amaranth contains phytochemicals that may be anti-nutrient factors, such as polyphenols, saponins, tannins and oxalates which are reduced in content and effect by cooking.[12][13]
