Amaranth is a nutrient-dense pseudocereal that delivers more protein, calcium, and iron per serving than most common grains. One cup of uncooked amaranth contains about 307 mg of calcium, nearly four times the amount in the same serving of quinoa. It’s naturally gluten-free, rich in fiber, and packed with minerals that many people don’t get enough of.
Nutritional Profile Per Serving
Amaranth stands out among grains for its mineral density. Per 100 grams of cooked amaranth, you get 2.1 mg of iron, 65 mg of magnesium, 148 mg of phosphorus, and 0.854 mg of manganese. That iron content is meaningful if you’re eating plant-based, since grains are a staple source of non-heme iron for vegetarians and vegans. The magnesium and phosphorus support bone health, muscle function, and energy metabolism.
The calcium numbers are where amaranth really separates itself. A cup of uncooked amaranth grain provides about 307 mg of calcium, compared to roughly 80 mg in the same amount of quinoa and 49 mg in buckwheat flour. For anyone trying to build calcium intake without dairy, amaranth is one of the best grain-based options available.
Total dietary fiber ranges between 7% and 16% depending on the variety, and amaranth is considered a good source of soluble fiber, the type linked to cholesterol reduction. It also contains compounds called tocotrienols and squalene, both of which play a role in how the body produces cholesterol.
Heart Health Benefits
Amaranth contains several compounds that influence cholesterol. Tocotrienols (a form of vitamin E) and squalene are both present in the grain and its oil, and both are known to affect cholesterol production in the body. Animal studies have shown that amaranth and its oil can inhibit cholesterol biosynthesis, and researchers have noted the grain may contain additional cholesterol-lowering compounds beyond what’s already been identified. Combined with its soluble fiber content, amaranth offers multiple pathways for supporting cardiovascular health.
Blood Sugar Considerations
Here’s a less encouraging detail: amaranth has a glycemic index (GI) of 107, which is high. That puts it above white bread on the GI scale, meaning it can cause a rapid spike in blood sugar. Research also suggests it has an insulinogenic effect, meaning it triggers a strong insulin response.
This doesn’t make amaranth unhealthy, but it’s worth knowing if you’re managing blood sugar. Pairing it with protein, fat, or lower-GI foods can blunt the spike. Eating it as part of a mixed meal rather than on its own makes a significant difference in how your body handles it.
A Strong Gluten-Free Option
Amaranth is naturally gluten-free. Unlike wheat, barley, and rye, it belongs to a completely different plant family (it’s a dicotyledon, not a grass). The proteins that cause damage in celiac disease, called prolamins, make up 30 to 35% of total protein in wheat and other toxic cereals. In amaranth, prolamins account for only 0.7 to 1.3% of total protein.
Lab testing confirms that most amaranth grain samples contain fewer than 20 parts per million of gluten-like proteins, which is the regulatory threshold for labeling a product “gluten-free.” A small number of specific varieties have tested above that limit, so researchers recommend selecting varieties carefully for celiac-safe products. For most people avoiding gluten, amaranth is a safe and nutritious alternative to wheat-based grains, with a much richer mineral and protein profile than many refined gluten-free products on the market.
Oxalates and Antinutrients
Amaranth does contain antinutrients worth knowing about. Its phytic acid and tannin levels are comparable to common grain cereals, so they’re not a unique concern. Oxalates, however, are higher. Amaranth grain contains an average of 229 mg of total oxalate per 100 grams, roughly four to five times more than conventional cereals and legumes.
The good news is that about 80% of that oxalate is insoluble, meaning it passes through your digestive system without being absorbed. The soluble portion, which averages 47 mg per 100 grams, is the fraction that can bind to calcium and contribute to kidney stone formation in susceptible people. By comparison, quinoa and buckwheat actually have a higher proportion of soluble oxalate than amaranth, making them potentially more problematic for stone formers despite having similar total oxalate levels. If you have a history of calcium oxalate kidney stones, it’s worth being mindful of portion sizes, but for most people, the oxalate content isn’t a practical concern.
How to Cook Amaranth
Amaranth cooks differently from rice or quinoa. Use a ratio of 1 cup amaranth to 2 to 3 cups of water. Bring it to a boil, then reduce the heat, cover, and simmer for 25 to 30 minutes. Less water and shorter cooking time will give you more separated, individual grains. More water and longer cooking produces a creamy, porridge-like texture that works well as a hot breakfast cereal.
The grain is tiny and can clump, so stirring occasionally helps. You can also pop it dry in a hot skillet (like popcorn) for a crunchy topping on salads or yogurt, or use amaranth flour in baking for a protein and mineral boost. Mixing it into soups and stews is another easy way to incorporate it, since the grain thickens liquids as it cooks.