Amaranth grain, uncooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Amaranth is a tiny, pale gold pseudocereal with a delightfully poppy, caviar-like texture when cooked. It has a robust, earthy, and slightly peppery flavor that's more pronounced than rice or quinoa. Nutritionally, it's a standout for its high-quality protein and exceptional mineral content.
Calorie split: 14% protein · 69% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love amaranth for its unique, satisfying texture that adds a fun pop to dishes and its deep, nutty flavor that stands up to bold spices and sauces. It's a versatile staple in both savory porridges and as a crunchy, toasted coating.
⚠️ Watch-outs & how to enjoy it better
Its strong, earthy taste can be overwhelming if you're used to milder grains. The high fiber content may cause digestive discomfort if introduced too quickly; start with small portions and ensure adequate water intake. To counteract potential blood sugar spikes, pair it with vegetables, healthy fats, and protein.
Key benefits
- Excellent source of plant-based protein (13.56g per 100g dry).
- High in dietary fiber (6.7g per 100g) for digestive health.
- Rich in essential minerals like manganese, magnesium, and iron.
- Naturally gluten-free, suitable for celiac diets.
- Contains all nine essential amino acids, making it a complete protein.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Amaranth was a sacred crop to the Aztecs, who used it in ritual ceremonies and even molded it into deity figures, a practice banned by Spanish colonizers.
Full nutrition (USDA data · scales with serving)
| Water | 11.3 g |
| Energy | 371 kcal |
| Energy | 1554 kj |
| Protein | 13.6 g |
| Total lipid (fat) | 7.0 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 65.3 g |
| Fiber, total dietary | 6.7 g |
| Total Sugars | 1.7 g |
| Sucrose | 1.4 g |
| Glucose | 0.27 g |
| Fructose | 0.01 g |
| Lactose | 0.00 g |
| Maltose | 0.01 g |
| Galactose | 0.00 g |
| Starch | 57.3 g |
| Calcium, Ca | 159 mg |
| Iron, Fe | 7.6 mg |
| Magnesium, Mg | 248 mg |
| Phosphorus, P | 557 mg |
| Potassium, K | 508 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.53 mg |
| Manganese, Mn | 3.3 mg |
| Selenium, Se | 18.7 ug |
| Vitamin C, total ascorbic acid | 4.2 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.20 mg |
| Niacin | 0.92 mg |
| Pantothenic acid | 1.5 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 82.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 82.0 ug |
| Folate, DFE | 82.0 ug |
| Choline, total | 69.8 mg |
| Betaine | 67.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Tocopherol, beta | 0.96 mg |
| Tocopherol, gamma | 0.19 mg |
| Tocopherol, delta | 0.69 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.48 mg |
| Tocotrienol, gamma | 0.29 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.22 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 24.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.56 g |
| Isoleucine | 0.58 g |
| Leucine | 0.88 g |
| Lysine | 0.75 g |
| Methionine | 0.23 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.54 g |
| Tyrosine | 0.33 g |
| Valine | 0.68 g |
| Arginine | 1.1 g |
| Histidine | 0.39 g |
| Alanine | 0.80 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.3 g |
| Glycine | 1.6 g |
| Proline | 0.70 g |
| Serine | 1.1 g |
FAQ
How do I cook amaranth?
Combine 1 part dry amaranth with 2.5 parts water or broth. Bring to a boil, reduce to a simmer, cover, and cook for 20-25 minutes until the liquid is absorbed and the grains are tender.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.71 kcal/g · 15% calories from protein · 6.7 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.