Amaranth

For a quick side dish, steam amaranth in vegetable broth and serve it with toasted sesame seeds.

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Amaranth, which originated in what are now Central and South America, is actually a seed from a broadleaf plant. It was a staple food among the Aztecs, who mixed it with honey and human blood and consumed it during worship rituals. Because it’s practically gluten-free, amaranth is a good alternative to wheat.

Varieties

Amaranth is used in cereals and in baked goods, such as crackers, cookies, and breads, and is available packaged as a whole grain or flour.

Buying and storing tips

Find amaranth in most natural foods and grocery stores; buy it in bulk for maximum savings. Store it in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Availability

Amaranth is available year-round.

Preparation, uses, and tips

In baking, combine small amounts of amaranth with other flours. Or heat it in a heavy, dry skillet until the seeds pop, and serve it with milk and strawberries as a breakfast cereal. Or, steam amaranth with vegetable broth and serve it as a side dish with toasted sesame seeds. Steamed or boiled amaranth congeals as it cools, so it must be eaten right away.

Nutritional Highlights

Amaranth, 1 cup (195g)
Calories: 729
Protein: 28g
Carbohydrate: 129g
Total Fat: 12.7g
Fiber: 29.6g
*Excellent source of: Calcium (298mg), Iron (14.8mg), Magnesium (519mg), and Folate (95.5mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Health benefits and concerns for grains
Many health benefits and concerns associated with this food are applicable to other grains. Read about health benefits and concerns for grains for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.