Amaranth Grain

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 85.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• Toast amaranth seeds for 2-3 minutes before cooking to enhance nutty flavor and reduce anti-nutritive factors, improving mineral bioavailability
• 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
• 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
• Sprout amaranth for 2-3 days to activate enzymes and reduce phytic acid by 30-50%, significantly improving mineral absorption rates
• Use amaranth flour (finely ground) for 20-30% of baking recipes rather than 100% to maintain structural integrity while boosting protein and mineral content

When to eat it 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

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