Grain

How much fiber is in amaranth?

Amaranth has 2.6 g of fiber per 1/2 cup cooked (123 g). That is 9% of the daily value and a moderate amount for an grain.

2.6g

per 1/2 cup cooked

2.1g

per 100 g

daily value

#20of 41

grains

Soluble vs insoluble

Soluble 0.4g 15% Insoluble 2.2g 85%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About amaranth and fiber

A half cup of cooked amaranth provides 2.6 grams of fiber. It is a tiny gluten-free seed that cooks into a porridge-like texture.

Counts toward plant diversityLow FODMAP at this serving

How amaranth compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Wild Rice	1 cup cooked	3 g	1.8 g	11%
Spelt Sourdough	1 slice	2.8 g	5.6 g	10%
Whole Wheat Crackers	6 crackers	2.8 g	10 g	10%
Quinoa	1/2 cup cooked	2.6 g	2.8 g	9%
Amaranth	1/2 cup cooked	2.6 g	2.1 g	9%
Buckwheat	1/2 cup cooked	2.3 g	2.7 g	8%
Couscous	1 cup cooked	2.2 g	1.4 g	8%

All 41 grains ranked by fiber

Servings to reach a daily goal

10×

servings of amaranth to reach 25 g, the adequate intake for adult women

15×

servings of amaranth to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for amaranth

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Amaranth grain, cooked	2.1 g	–	–
Amaranth grain, uncooked	6.7 g	–	–
Flour, amaranth	7.2 g	–	–

Frequently asked questions

How much fiber is in amaranth?

1/2 cup cooked of amaranth, about 123 grams, contains 2.6 grams of dietary fiber. That is 2.1 grams of fiber per 100 grams and 9% of the 28 gram daily value.

Is amaranth high in fiber?

Not especially. Amaranth has 2.6 g per serving, which ranks 20 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in amaranth soluble or insoluble?

About 15% of the fiber in amaranth is soluble (0.4 g) and 85% is insoluble (2.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of amaranth would reach a daily fiber goal?

It would take about 10 servings to reach 25 g (the adequate intake for adult women) and 15 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.