Amaranth porridge

Amaranth porridge is a warm, creamy breakfast dish made by simmering the tiny seeds of the amaranth plant in water or milk until they soften and gel. It's a staple food with ancient roots in Mesoamerica, particularly associated with Aztec cuisine, and is now enjoyed globally for its unique texture and nutritional profile.

🍽️ Nutrition at a glance

This porridge is a balanced source of complex carbohydrates and plant-based protein, with very little fat. It is notably high in fiber, iron, magnesium, and phosphorus, providing a filling meal with roughly 150-200 calories per cooked cup.

Nutrition breakdown

Calories	166 kcal
Protein	5.9 g
Carbs	29.8 g
Fat	2.6 g
Fiber	5.2 g
Sugar	0.5 g
Sodium	15 mg
Iron	5.2 mg
Magnesium	160 mg
Phosphorus	310 mg
Manganese	1.8 mg
Copper	0.5 mg
Potassium	239 mg
Selenium	7.2 mcg
Vitamin B6	0.2 mg

Per 1 cup cooked (246 g) · estimated, varies by recipe

💡 What's interesting

Amaranth is not a true grain but a pseudocereal, and its seeds pop like tiny popcorn when heated dry. Nutritionally, it stands out for being a complete protein, containing all nine essential amino acids, which is rare for plant foods.