Energy & Metabolism
Amaranth
An ancient gluten-free seed-grain unusually high in calcium and lysine, an amino acid most grains lack.
Bone Health
Energy
Recovery
Serving
1 cup, cooked (246g)
Calories Per Serving
251
Key nutrients
Calcium, lysine, manganese, fiber
Nutrient density
Not officially rated
Why it’s worth eating
Amaranth is a gluten-free grain high in protein, magnesium, and iron. It supports bone health and offers sustained energy. Use amaranth as a breakfast porridge or in baking.
What you may notice
Energy stability
Digestive comfort
Markers worth tracking
Calcium and vitamin D status
Fasting blood glucose
How to eat it
Toast briefly before boiling for a nuttier flavor, and cook slightly longer than quinoa, amaranth has a stickier, porridge-like texture when done.
Pairs well with
Vitamin C foods, improves absorption of amaranth's non-heme iron
Beans or lentils, complements the amino acid profile further
Storage
Store uncooked amaranth in an airtight container in a cool, dry place; keeps for up to a year.
The numbers, per 1 cup, cooked (246g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
9%
Calcium
29%
Iron
38%
Magnesium
7%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
5.2g
Amaranth grain, cooked (FDC 168874)
Evidence
B
HONEST CORRECTION: human RCTs are small and contradictory, and the strongest trial found amaranth oil RAISED LDL. Lipid-lowering claims rest on animal and composition data.
Study dose vs. serving
A weaker earlier trial (125 CVD patients, 3-18 mL/day amaranth oil) reported lipid improvements. The better-designed trial found the opposite.
Jamka M, et al. Nutrients. 2019;11(12):3069. DOI 10.3390/nu11123069. Randomized double-blind crossover - total and LDL cholesterol rose significantly with amaranth oil versus rapeseed oil.
Use caution if
You're prone to kidney stones, amaranth is relatively high in oxalates
You have IBS, the fiber and saponin content can cause bloating if introduced too quickly
Details
Type
Carbs
Season
Pantry, year-round
Forms
Whole grain, flour, puffed, oil
Price
Mid
Bioactive
Squalene (amaranth oil is a rare rich plant source); also complete protein
Heat stable
Yes
Watch
Naturally gluten-free.
Reliability
3 / 5
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