Tamales de amaranth

Tamales de amaranth are a traditional Mexican dish where a filling is wrapped in a dough made from amaranth grain and corn masa, then steamed in corn husks. Unlike standard tamales, these feature the earthy, nutty flavor of amaranth, often paired with sweet fillings like piloncillo (unrefined cane sugar) or savory options with chili and cheese.

🍽️ Nutrition at a glance

This dish is moderately high in carbohydrates from the grain and masa base, with a notable boost in plant-based protein and fiber from the amaranth. A single tamale typically provides around 200-250 calories, along with essential minerals like iron and magnesium.

Nutrition breakdown

Calories	220 kcal
Protein	7 g
Carbs	35 g
Fat	6 g
Fiber	4 g
Sugar	5 g
Sodium	350 mg
Iron	2.5 mg
Magnesium	60 mg
Phosphorus	150 mg
Manganese	0.8 mg
Folate	45 mcg
Vitamin B6	0.2 mg
Zinc	1.2 mg
Potassium	180 mg

Per 1 tamale (approx. 120 g) · estimated, varies by recipe

💡 What's interesting

Amaranth was a sacred crop for the Aztecs, and using it in tamales is a modern nod to pre-Hispanic culinary heritage. Nutritionally, amaranth is a complete protein, containing all nine essential amino acids, which is rare for a plant-based food.