Amaranth

Nutrition per ~50 g · ¼ cup cooked

29.3 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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.

Breaks a fast

Best avoided

• 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