One cup (246 grams) of cooked amaranth contains the following nutrients.:

• Calories: 251
• Protein: 9.3 grams
• Carbs: 46 grams
• Fat: 5.2 grams
• Manganese: 105% of the RDI
• Magnesium: 40% of the RDI
• Phosphorus: 36% of the RDI
• Iron: 29% of the RDI
• Selenium: 19% of the RDI
• Copper: 18% of the RDI

It’s also rich in magnesium, an essential nutrient involved in nearly 300 reactions in the body, including DNA synthesis and muscle contraction.

What’s more, amaranth is high in phosphorus, a mineral that is important for bone health. It’s also rich in iron, which helps your body produce blood.