Amaranth Grain
Amaranth is a gluten-free pseudocereal with exceptional protein content (13.56g per 100g) and a complete amino acid profile, making it a nutrient-dense grain alternative rich in minerals and fiber.
Variants (2)
Nutrition Β· per ~50 g serving Β· β ΒΌ cup cooked
- Vitamin B60.73 mg43% DV
- Folate41.0 mcg10% DV
- Riboflavin0.10 mg8% DV
- Choline34.9 mg6% DV
- Thiamin0.06 mg5% DV
- Vitamin E0.59 mg4% DV
- Niacin0.46 mg3% DV
- Vitamin C2.1 mg2% DV
- Manganese1.7 mg72% DV
- Magnesium124.0 mg30% DV
- Copper0.26 mg29% DV
- Phosphorus278.5 mg22% DV
- Iron3.8 mg21% DV
- Selenium9.3 mcg17% DV
- Zinc1.4 mg13% DV
- Calcium79.5 mg6% DV
- Potassium254.0 mg5% DV
- Sodium2.0 mg<1% DV
- Polyunsaturated Fat1.4 g
- Monounsaturated Fat0.84 g
- Saturated Fat0.73 g
- Inulin / Prebiotic fibre~1.5 g
- Polyphenols~75 mg
Score Β· 87/100
Vitamins & minerals packed in relative to calories β 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 β 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 β gentler on blood sugar.
- Manganese145% DV
- Vitamin B686% DV
- Magnesium59% DV
- Copper58% DV
- Phosphorus45% DV
Overview
Amaranth is an ancient grain native to the Americas, cultivated by Aztecs for over 8,000 years and recently rediscovered as a nutritional powerhouse. Unlike true cereals, amaranth is a pseudocereal containing all nine essential amino acids, making it rare among plant-based grains and particularly valuable for vegetarian and vegan diets. It delivers exceptional micronutrient density: 248mg magnesium per 100g supports bone health and cardiovascular function, 557mg phosphorus works synergistically with calcium for skeletal integrity, and 7.61mg iron addresses deficiency risks, especially when paired with vitamin C sources. The grain's 6.7g fiber content promotes digestive health and metabolic stability. Amaranth contains squalene, a lipid with emerging evidence for anti-inflammatory and antioxidant properties, and naturally low sodium (4mg) makes it ideal for blood pressure management. Its resistant starch content may support gut microbiota diversity and metabolic health. As a naturally gluten-free whole grain, amaranth fits well into longevity-focused diets emphasizing nutrient density over caloric intake.
Health Benefits (5)
- Complete protein source with all 9 essential amino acidsstrongAmaranth's amino acid profile, including high lysine levels (often deficient in grains), supports muscle maintenance, collagen synthesis, and immune function critical for healthy aging
- Enhanced mineral bioavailability and bone health supportstrongHigh magnesium (248mg), phosphorus (557mg), and calcium (159mg) in optimal ratios promote bone mineral density, reduce fracture risk, and support cardiovascular mineralization
- Improved glycemic control and metabolic stabilitymoderate6.7g fiber and resistant starch slow glucose absorption, reduce postprandial blood sugar spikes, and promote satiety through improved insulin sensitivity
- Anti-inflammatory and antioxidant protectionemergingSqualene and polyphenols in amaranth reduce systemic inflammation and oxidative stress, potentially lowering cardiovascular and neurodegenerative disease risk
- Improved iron status without heme iron dependencemoderate7.61mg iron per 100g combined with naturally present vitamin C (4.2mg) enhances non-heme iron absorption, critical for oxygen transport and mitochondrial function
Food Pairings
- Β·Pair with citrus fruits (orange, lemon) or tomatoes because their vitamin C significantly enhances non-heme iron absorption from amaranth
- Β·Combine with leafy greens (spinach, kale) because complementary folate and choline support methylation and cognitive health
- Β·Mix with legumes (lentils, black beans) because synergistic amino acid profiles create a complete protein with all essential amino acids
- Β·Cook with bone broth or grass-fed gelatin because complementary minerals (calcium, magnesium) and collagen enhance skeletal and joint integrity
Practical Tips
- Β·Toast amaranth seeds for 2-3 minutes before cooking to enhance nutty flavor and reduce anti-nutritive factors, improving mineral bioavailability
- Β·Use a 1:3 grain-to-liquid ratio and simmer for 20-25 minutes; properly cooked amaranth becomes creamy without mushiness and releases starches that act as prebiotic fiber
- Β·Store in airtight containers in cool, dark conditions for up to 12 months; the 7% fat content (primarily unsaturated) oxidizes slowly, making amaranth more shelf-stable than many grains
- Β·Sprout amaranth for 2-3 days to activate enzymes and reduce phytic acid by 30-50%, significantly improving mineral absorption rates
- Β·Use amaranth flour (finely ground) for 20-30% of baking recipes rather than 100% to maintain structural integrity while boosting protein and mineral content
Optimal Timing
Amaranth's substantial carbohydrate content (65g) and complete protein deliver sustained energy ideal for midday meals. Its mineral density supports afternoon cognitive performance, while morning consumption may cause excessive satiety that extends into lunch
Amaranth is calorie-dense (371 kcal/100g); portion control matters for time-restricted eating. Can be used post-workout within 90 minutes to support glycogen repletion and muscle protein synthesis when paired with additional protein
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
PerΒ 100Β g of the default form. Bars show how much higher or lower amaranth grain 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 grain
What is amaranth grain?
Amaranth Grain is classified as a grain. Amaranth is a gluten-free pseudocereal with exceptional protein content (13.56g per 100g) and a complete amino acid profile, making it a nutrient-dense grain alternative rich in minerals and fiber.
Is amaranth grain healthy?
Amaranth Grain scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin B6, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is amaranth grain 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 grain 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 grain?
In a 50 g serving, amaranth grain is highest in Manganese (~72% DV), Vitamin B6 (~43% DV), Magnesium (~30% DV), Copper (~29% DV), Phosphorus (~22% DV).
Is amaranth grain gluten-free?
Amaranth Grain is naturally gluten-free, though cross-contamination during milling and processing is common β look for certified gluten-free packaging if you're sensitive.
Is amaranth grain 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 grain?
Best in the midday. Amaranth's substantial carbohydrate content (65g) and complete protein deliver sustained energy ideal for midday meals. Its mineral density supports afternoon cognitive performance, while morning consumption may cause excessive satiety that extends into lunch
How much amaranth grain 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 β most adults benefit from rotating amaranth grain alongside several other grain sources.
What pairs well with amaranth grain?
Amaranth Grain pairs nicely with: Pair with citrus fruits (orange, lemon) or tomatoes because their vitamin C significantly enhances non-heme iron absorption from amaranth; Combine with leafy greens (spinach, kale) because complementary folate and choline support methylation and cognitive health; Mix with legumes (lentils, black beans) because synergistic amino acid profiles create a complete protein with all essential amino acids; Cook with bone broth or grass-fed gelatin because complementary minerals (calcium, magnesium) and collagen enhance skeletal and joint integrity.
Supplements that mirror Amaranth Grain's nutrient profile
Encyclopedia entries that supply the same signature nutrients amaranth grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Amaranth Grain
These are the nutrients amaranth graincontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.