Amaranth vs Spelt: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Spelt is generally healthier
Spelt comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (17g vs 13.6g), more fiber (10.7g vs 6.7g), less sodium (3mg vs 4mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Amaranth
371 kcal
More Protein
Spelt
17g
More Fiber
Spelt
10.7g
Less Sugar
Amaranth
1.7g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Amaranth
Spelt
Diet Compatibility
Amaranth
Spelt
When to Choose Amaranth
- ✓Lower in calories (371 vs 404)
- ✓Lower in carbs (66g vs 68g)
- ✓Less sugar (1.7g vs 1.8g)
Common Uses
When to Choose Spelt
- ✓Higher in protein (17g vs 13.6g)
- ✓More fiber (10.7g vs 6.7g)
- ✓Lower sodium (3mg vs 4mg)
Common Uses
Amaranth vs Spelt: Nutritional Analysis
Spelt is more calorie-dense at 404 calories per 100g compared to 371 for Amaranth, a difference of 33 calories. On the protein front, Spelt delivers more with 17g per 100g versus 13.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Amaranth and Spelt tell different nutritional stories. Amaranth provides 66g of carbohydrates, 6.7g of fat, and 6.7g of fiber per 100g, while Spelt contains 68g carbs, 2.4g fat, and 10.7g fiber. The higher fiber content in Spelt supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Amaranth contains 1.7g while Spelt has 1.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Amaranth is the lower-calorie choice at 371 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Spelt provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Spelt offers more fiber (10.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Amaranth or Spelt?
Spelt has more calories with 404 kcal per 100g, compared to Amaranth with 371 kcal. That's a difference of 33 calories per 100g serving.
Is Amaranth healthier than Spelt?
Based on our nutritional analysis, Spelt is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Spelt has 404 calories, 17g protein, and 10.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Amaranth and Spelt?
Spelt has more protein with 17g per 100g, compared to Amaranth with 13.6g. Spelt provides 3.4g more protein per 100g serving.
Which is better for weight loss, Amaranth or Spelt?
For weight loss, Amaranth is the better choice with only 371 calories per 100g compared to 404 calories in Spelt. Spelt also offers 10.7g of fiber per 100g, which helps you feel fuller longer.
Does Amaranth or Spelt have fewer carbs?
Amaranth has fewer carbs with 66g per 100g, compared to Spelt with 68g. If you're following a low-carb diet, Amaranth is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.