In short:
- Amaranth contains all the essential amino acids, and its protein content reaches up to 14 grams per 100 grams.
- Amaranth is a good source of iron, calcium and magnesium, which support your everyday mineral balance.
- Amaranth is naturally gluten-free, so it suits people with celiac disease or gluten intolerance.
- Research points to a possible role for amaranth’s phytochemicals as antioxidant and anti-inflammatory protection.
Amaranth (Amaranthus spp.) is a pseudocereal native to South America that has been cultivated for thousands of years and was considered a sacred food by the Incas. Today it is attracting more and more attention from nutrition scientists: amaranth’s benefits range from its high protein and mineral content to compounds that support the cardiovascular system. In this article, we look at what science actually says about amaranth.
Why is amaranth so valuable in nutrition?
What sets amaranth apart from cereals is above all its amino acid profile. Most plant-based proteins are low in lysine, an essential amino acid needed for building muscle and connective tissue and for supporting immune function. Amaranth contains noticeably more lysine than wheat or corn (Caselato-Sousa & Amaya-Farfán, 2012). Per 100 grams of dry amaranth, the protein content is approximately 13–14 grams, which is significantly higher than in most cereals.
Minerals matter for our health, and amaranth has a lot to offer here: it is one of the richest plant-based sources of iron — up to 7.6 mg per 100 grams — and it also contains calcium, magnesium and zinc. Thanks to this mineral-rich profile, amaranth can be especially useful for vegetarians and vegans, who may have limited intake of conventional iron sources.
When it comes to dietary fiber, amaranth outdoes many grains: there are approximately 6–7 grams of dietary fiber per 100 grams. According to EFSA nutrition recommendations, an adult needs at least 25 grams of dietary fiber a day, and amaranth helps you get closer to that target while supporting digestive health.
How does amaranth protein differ from other plant-based proteins?
The PDCAAS score (Protein Digestibility-Corrected Amino Acid Score) is used to assess protein quality. Amaranth scores higher on it than wheat or corn and, according to some studies, comes close to the score of animal proteins (Caselato-Sousa & Amaya-Farfán, 2012). This means that amaranth protein is easily digestible and provides all the essential amino acids — especially lysine and methionine.
Whether home workouts are worthwhile at all also depends largely on nutrition. For active people looking for high-quality plant-based protein for muscle recovery, amaranth is a worthwhile choice. You can cook it into porridge, add it to soups, use it as flour in baking, or blend it into smoothies.
Does amaranth contain compounds that benefit heart health?
Amaranth contains squalene — a rare natural lipid with observed antioxidant properties. Studies have shown that the phytochemicals found in amaranth, including squalene and polyphenols, may have anti-inflammatory and antioxidant effects (Tang & Tsao, 2017). Clinical studies in humans are still limited in scope, but the available data are promising.
Amaranth’s glycemic index is lower than that of white rice or wheat — meaning it raises blood glucose levels more slowly and steadily. What counts as healthy is relative: no food is a cure-all, but foods with a low glycemic index can help keep blood sugar stable, which matters for people with diabetes as well as for endurance athletes.
Who is amaranth especially good for?
Amaranth is naturally gluten-free, which makes it safe for people with celiac disease and gluten intolerance, provided the product is labeled to avoid cross-contamination. Amaranth is also a good fit for:
- Vegetarians and vegans — the high protein content and lysine complement a plant-based diet
- Athletes — a quick source of energy with high-quality protein for muscle recovery
- Older adults — the high calcium content supports bone density
- People with diabetes — the low glycemic index helps stabilize blood sugar
Make the most of harvest-month promotions — the same goes for choosing your foods: consider adding amaranth to your menu if you are looking for a versatile, nutrient-rich alternative to common grains. You can start small — replace your breakfast porridge partly with amaranth or add a handful of seeds to your hot dishes.
References
- Caselato-Sousa VM, Amaya-Farfán J. (2012). State of knowledge on amaranth grain: a comprehensive review. J Food Sci. 77(4):R93-104. PMID: 22515252
- Tang Y, Tsao R. (2017). Phytochemicals in quinoa and amaranth grains and their antioxidant, anti-inflammatory, and potential health beneficial effects. Mol Nutr Food Res. 61(7). PMID: 28239982
- EFSA NDA Panel. (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 8(3):1953. DOI: 10.2903/j.efsa.2010.1462
Frequently asked questions
Is amaranth gluten-free?
Yes, amaranth is a naturally gluten-free pseudocereal. People with celiac disease should choose products labeled to avoid cross-contamination.
How much protein does amaranth contain?
Per 100 grams of dry amaranth, the protein content is approximately 13–14 grams. Unlike many grains, amaranth protein contains all the essential amino acids, including lysine.
How can you use amaranth in everyday nutrition?
Amaranth can be cooked into porridge (like rolled oats), added to soups and stews, used as amaranth flour in baking, or sprouted and added to salads.
Is amaranth suitable for people with diabetes?
Amaranth has a low glycemic index, so it raises blood glucose levels more slowly than white rice or wheat. For individual suitability, it is worth consulting a doctor.
Which minerals does amaranth contain?
Amaranth is particularly rich in iron (up to 7.6 mg/100 g), calcium, magnesium and zinc, making it a valuable source of minerals in plant-based nutrition.
Let’s get training! ArtGym
