Amaranth
Amaranth is a nutrient-dense pseudocereal with complete protein containing all essential amino acids, high fiber, and rich in minerals including magnesium, phosphorus, and manganese.
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Folate41.0 mcg10% DV
- Manganese1.7 mg72% DV
- Magnesium124.0 mg30% DV
- Copper0.26 mg29% DV
- Phosphorus278.5 mg22% DV
- Iron3.8 mg21% DV
- Zinc1.4 mg13% DV
- Calcium79.5 mg6% DV
- Sugars0.84 g
- Phytosterols~75 mg
- Polyphenols~75 mg
Score · 83/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese145% DV
- Magnesium59% DV
- Copper58% DV
- Phosphorus45% DV
- Iron42% DV
Overview
Amaranth is an ancient grain cultivated by Aztec and Incan civilizations and remains a staple in Central and South America. Unlike true grains, amaranth is a pseudocereal with exceptional nutritional density. It provides approximately 13-14g of protein per 100g with an amino acid profile superior to most grains—notably containing lysine, typically limited in cereals. Amaranth is also rich in dietary fiber (6.7g per 100g), supporting digestive health and stable blood glucose. Its mineral content includes magnesium, manganese, and phosphorus, all essential for bone health, metabolic function, and mitochondrial energy production. The grain contains polyphenols and phytochemicals with antioxidant properties. Amaranth's small grain size allows for complete consumption, including the nutrient-rich bran and germ often removed from refined grains. For longevity, amaranth's complete protein profile makes it particularly valuable for plant-based diets, while its mineral density and low glycemic response support metabolic health and cardiovascular function.
Health Benefits (5)
- Complete plant-based protein source with balanced amino acid profilestrongAmaranth contains all nine essential amino acids including lysine, enabling muscle protein synthesis and tissue repair without requiring animal products
- Supports blood glucose regulation and metabolic healthmoderateHigh soluble and insoluble fiber content slows gastric emptying and glucose absorption, reducing postprandial blood sugar spikes
- Promotes bone health through mineral densitymoderateMagnesium and phosphorus content supports bone mineralization, while manganese is essential for collagen synthesis and osteoblast function
- Reduces cardiovascular disease risk through cholesterol managementmoderatePhytosterols and soluble fiber in amaranth inhibit cholesterol absorption and reduce LDL oxidation
- Enhances antioxidant status and reduces systemic inflammationemergingPolyphenols including flavonoids and phenolic acids neutralize reactive oxygen species and suppress inflammatory signaling pathways
Food Pairings
- ·Pair with vitamin C sources (citrus, bell peppers, tomatoes) to enhance non-heme iron absorption from amaranth's iron content
- ·Combine with ground flaxseed or chia seeds for synergistic fiber effects on gut microbiota and short-chain fatty acid production
- ·Mix with legumes (beans, lentils) to create complementary complete proteins with optimal amino acid ratios for muscle synthesis
- ·Pair with healthy fats (olive oil, avocado, nuts) to improve absorption of fat-soluble polyphenols and enhance satiety
Practical Tips
- ·Toast dried amaranth seeds briefly before cooking to enhance nutty flavor and reduce cooking time from 20-25 minutes to 15-18 minutes
- ·Store uncooked amaranth in airtight containers in cool, dark conditions for up to 2 years; refrigerate cooked amaranth for up to 5 days
- ·Pop amaranth seeds like popcorn over high heat for a crunchy cereal or snack providing concentrated nutrients in a lightweight form
- ·Start with 1/4 cup per serving and gradually increase to assess digestive tolerance, as high fiber content may cause bloating initially
- ·Use amaranth flour (1:1 substitution) in baking for gluten-free products, though add binding agents (eggs, xanthan gum) as it lacks gluten's structure
Optimal Timing
Amaranth's high fiber and complete protein provide sustained energy and satiety through afternoon hours. Its minerals support metabolic processes peaking during daytime activity. Consuming at midday allows adequate hydration for fiber processing.
- · immediately before intense exercise (high fiber may cause GI distress)
Can be consumed at breakfast for sustained energy; avoid large portions within 2 hours of bedtime due to fiber content
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower amaranth is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about amaranth
What is amaranth?
Amaranth is classified as a grain. Amaranth is a nutrient-dense pseudocereal with complete protein containing all essential amino acids, high fiber, and rich in minerals including magnesium, phosphorus, and manganese.
Is amaranth healthy?
Amaranth scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Magnesium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is amaranth high in protein?
Not particularly. A 50 g serving provides about 6.8 g of protein (~14% of the 50 g daily value).
Is amaranth high in fiber?
It's a moderate source of fiber. A 50 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
What vitamins and minerals are in amaranth?
In a 50 g serving, amaranth is highest in Manganese (~72% DV), Magnesium (~30% DV), Copper (~29% DV), Phosphorus (~22% DV), Iron (~21% DV).
Is amaranth gluten-free?
Amaranth is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Is amaranth keto-friendly?
Not really. A 50 g serving has about 29.3 g of net carbs (32.6 g total minus 3.4 g fiber).
When is the best time to eat amaranth?
Best in the midday. Amaranth's high fiber and complete protein provide sustained energy and satiety through afternoon hours. Its minerals support metabolic processes peaking during daytime activity. Consuming at midday allows adequate hydration for fiber processing.
How much amaranth should I eat?
A typical serving is around 50 g (~186 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating amaranth alongside several other grain sources.
What pairs well with amaranth?
Amaranth pairs nicely with: Pair with vitamin C sources (citrus, bell peppers, tomatoes) to enhance non-heme iron absorption from amaranth's iron content; Combine with ground flaxseed or chia seeds for synergistic fiber effects on gut microbiota and short-chain fatty acid production; Mix with legumes (beans, lentils) to create complementary complete proteins with optimal amino acid ratios for muscle synthesis; Pair with healthy fats (olive oil, avocado, nuts) to improve absorption of fat-soluble polyphenols and enhance satiety.
Supplements that mirror Amaranth's nutrient profile
Encyclopedia entries that supply the same signature nutrients amaranth contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Amaranth
These are the nutrients amaranthcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.