In short:
- Cooked amaranth contains approximately 102 kcal, 3.8 g of protein and 2.1 g of dietary fiber per 100 g.
- Amaranth stands out from other grains with a complete amino acid profile, including a high lysine content.
- Amaranth is naturally gluten-free and suitable for people with celiac disease and gluten sensitivity.
- Regular amaranth consumption has been linked in studies to a positive effect on LDL cholesterol levels.
What is the nutritional value of amaranth, and what makes it a special grain?
Amaranth (Amaranthus spp.) is an ancient pseudocereal that has been used as food for thousands of years. The nutritional value of amaranth stands out above all for its complete protein profile: unlike wheat, rice or oat flakes, amaranth contains all the essential amino acids, including lysine, which most grains lack (Caselato-Sousa & Amaya-Farfán, 2012). More than calories — that principle applies especially well to amaranth, because its nutrient density far exceeds its mere energy content.
Amaranth is naturally gluten-free and therefore suitable for people with celiac disease or gluten sensitivity. Its neutral, nutty flavor makes amaranth a versatile side dish, porridge substitute and baking ingredient.
How many calories and how much protein does amaranth contain?
The nutrient content depends on how it is prepared. Cooked amaranth (100 g) contains on average:
| Nutrient | Amount (100 g, cooked) |
|---|---|
| Energy | ~102 kcal |
| Protein | ~3.8 g |
| Carbohydrates | ~18.7 g |
| Fats | ~1.6 g |
| Dietary fiber | ~2.1 g |
In dry form (unprocessed seeds) the concentration is higher: 100 g contains approximately 371 kcal and 13.6 g of protein (Venskutonis & Kraujalis, 2013).
What is protein — it is a macronutrient made up of amino acids, and its biological quality depends on the amino acid profile. Amaranth protein contains considerably more lysine than most grains, which raises the value of this plant-based protein for the human body (Caselato-Sousa & Amaya-Farfán, 2012). For comparison, egg nutritional value is the gold standard of dietary protein — the amino acid profile of an egg is almost ideally matched to the human body. Amaranth doesn’t reach the level of egg, but for a plant-based source its amino acid score is impressive.
What vitamins and minerals does amaranth contain?
Amaranth is particularly rich in the following micronutrients (100 g, cooked):
- Manganese: ~1.2 mg — covers over 50% of an adult’s daily requirement
- Magnesium: ~65 mg — supports normal muscle and nerve function
- Iron: ~2.1 mg — especially important for vegetarians
- Calcium: ~47 mg
- Phosphorus: ~148 mg
According to the EFSA dietary reference values, magnesium is essential for energy metabolism, protein synthesis and electrolyte balance (EFSA dietary reference values). Amaranth is therefore a practical and affordable source of minerals, especially in vegan and vegetarian diets.
Amaranth also contains squalene — a rare fatty acid that is otherwise found mainly in shark liver oil — for which an antioxidant effect has been observed (Venskutonis & Kraujalis, 2013).
Is amaranth suitable for athletes and people trying to lose weight?
The combination of dietary fiber and protein in amaranth promotes satiety, which is an important factor in weight loss. Studies show that an amaranth-based diet may lower LDL cholesterol levels: Caselato-Sousa and Amaya-Farfán (2012) review clinical studies in which consuming amaranth oil or whole-grain amaranth led to a statistically significant drop in LDL cholesterol.
For athletes, amaranth offers slow-release carbohydrates and high-quality plant-based protein in a single food. A fitting comparison is egg nutritional value — egg is a fast-absorbing animal protein source, while amaranth is a slower, starch-rich energy source that complements a varied training-day menu well.
You can cook amaranth for 15–20 minutes like rice, add it to breakfast porridge, soups or salads, or use it in baking instead of flour.
References
- Caselato-Sousa VM, Amaya-Farfán J (2012). State of knowledge on amaranth grain: a comprehensive review. Journal of Food Science. 77(4):R93–R104. PMID: 22515252
- Venskutonis PR, Kraujalis P (2013). Nutritional components of amaranth seeds and vegetables: a review on composition, properties, and uses. Comprehensive Reviews in Food Science and Food Safety. 12(4):381–412. DOI: 10.1111/1541-4337.12021
Frequently asked questions
How much protein does amaranth contain?
Cooked amaranth contains about 3.8 g of protein per 100 g. Dry seeds have a higher protein content — approximately 13.6 g / 100 g. Amaranth’s advantage is its complete amino acid profile, which also includes lysine.
Is amaranth gluten-free?
Yes, amaranth is a naturally gluten-free pseudocereal and is suitable for people with celiac disease and gluten sensitivity. However, you should buy certified gluten-free products to rule out cross-contamination during production.
Is amaranth suitable for people with diabetes?
Amaranth has a moderate glycemic index and contains dietary fiber, which slows the rise in blood sugar. Even so, people with diabetes are advised to watch portion sizes and consult a nutrition specialist.
What is the best way to cook amaranth?
Amaranth is usually cooked at a ratio of 1:2 (amaranth:water) for about 15–20 minutes, until the seeds turn translucent and the water is absorbed. Pre-soaking reduces the phytate content and improves mineral absorption.
What advantage does amaranth have over other pseudocereals, such as quinoa?
Amaranth and quinoa are nutritionally similar, but amaranth contains more calcium and iron and is generally cheaper. Both are gluten-free and contain protein with a complete amino acid profile.
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