scored 86/100
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.
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 86.
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.
Amaranth's amino acid profile, including high lysine levels (often deficient in grains), supports muscle maintenance, collagen synthesis, and immune function critical for healthy aging
High magnesium (248mg), phosphorus (557mg), and calcium (159mg) in optimal ratios promote bone mineral density, reduce fracture risk, and support cardiovascular mineralization
6.7g fiber and resistant starch slow glucose absorption, reduce postprandial blood sugar spikes, and promote satiety through improved insulin sensitivity
Squalene and polyphenols in amaranth reduce systemic inflammation and oxidative stress, potentially lowering cardiovascular and neurodegenerative disease risk
7.61mg iron per 100g combined with naturally present vitamin C (4.2mg) enhances non-heme iron absorption, critical for oxygen transport and mitochondrial function
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
Breaks a fast
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
Per 100 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.
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.
Amaranth Grain scores 86/100 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.
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 grain is highest in Manganese (~72% DV), Vitamin B6 (~43% DV), Magnesium (~30% DV), Copper (~29% DV), Phosphorus (~22% DV).
Amaranth Grain 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 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
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 grain alongside several other grain sources.
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.
Encyclopedia entries that supply the same signature nutrients amaranth grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients amaranth graincontributes 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.