Amaranth
An ancient gluten-free seed-grain unusually high in calcium and lysine, an amino acid most grains lack.
Bone Health
Energy
Recovery
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.
Amaranth
Per
1 cup, cooked (246g)
Calories
251
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
29%
Magnesium
38%
Potassium
7%
Calcium
9%
Fiber
5.2g
Nutrition Highlights
Calcium, lysine, manganese, fiber
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Toast briefly before boiling for a nuttier flavor, and cook slightly longer than quinoa, amaranth has a stickier, porridge-like texture when done.
Absorption Boost
Vitamin C foods, improves absorption of amaranth's non-heme iron
Beans or lentils, complements the amino acid profile further
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
Storage
Store uncooked amaranth in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Energy stability
Digestive comfort
Objective
(Quarterly)
Calcium and vitamin D status
Fasting blood glucose