scored 78/100
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.
29.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 78.
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.
Amaranth contains all nine essential amino acids including lysine, enabling muscle protein synthesis and tissue repair without requiring animal products
High soluble and insoluble fiber content slows gastric emptying and glucose absorption, reducing postprandial blood sugar spikes
Magnesium and phosphorus content supports bone mineralization, while manganese is essential for collagen synthesis and osteoblast function
Phytosterols and soluble fiber in amaranth inhibit cholesterol absorption and reduce LDL oxidation
Polyphenols including flavonoids and phenolic acids neutralize reactive oxygen species and suppress inflammatory signaling pathways
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.
Breaks a fast
Can be consumed at breakfast for sustained energy; avoid large portions within 2 hours of bedtime due to fiber content
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.
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.
Amaranth scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Magnesium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.8 g of protein (~14% of the 50 g daily value).
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).
In a 50 g serving, amaranth is highest in Manganese (~72% DV), Magnesium (~30% DV), Copper (~29% DV), Phosphorus (~22% DV), Iron (~21% DV).
Amaranth is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 29.3 g of net carbs (32.6 g total minus 3.4 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients amaranth contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.