Whole Grain
Amaranth
A tiny ancient seed-grain, naturally gluten-free and unusually rich in protein, iron, and calcium.
📊 How it ranks (our editor score) — 85/100Tap to see the breakdown
🌱 What it is
Amaranth is an ancient seed, tiny and gluten-free, grown and eaten by cultures across the Americas long before modern grains took over — technically a seed, but cooked and used just like a grain.
✨ Why it's good for you
- May help supply plant protein along with fiber
- May help provide iron and calcium for strong blood and bones
- May help support healthy digestion
- May help offer a gluten-free whole-grain option
🥗 Nutrition
Per 1 cup cooked (246g) · about 251 calories
- Protein 9.3g
- Iron 5.2mg
- Magnesium 160mg
- Fiber 5.2g
Source: USDA FoodData Central
🥄 How to use it
Simmer into a soft porridge, stir into soups to thicken them, or pop the dry grains like miniature popcorn.
How much: A practical food amount is about half a cup of cooked amaranth several times a week, as a porridge, soup thickener, or grain side.
Show full details & how to prepare it
Amaranth is not a true grain but the tiny seed of a leafy plant, prized for thousands of years by the peoples of the Americas. Each seed is no bigger than a poppy seed, yet packed together they deliver an impressive amount of nourishment — notably more protein, iron, and calcium than most ordinary grains, and the protein is unusually complete for a plant food.
That richness makes amaranth a quiet ally for the blood and the bones: its iron helps guard against anemia, and its calcium and magnesium support the skeleton. Like other whole grains its fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → helps carry away cholesterol and slows the rise of blood sugar. And because it is naturally free of gluten, it suits people who must avoid wheat and rye.
Amaranth cooks into a soft, slightly sticky porridge rather than fluffy separate grains, which makes it perfect for breakfast bowls and for thickening soups. Some cooks also toast the dry seeds until they pop like miniature popcorn.
Ways to prepare it
⚠️ Cautions
- Always cook amaranth well — like other grains it is meant to be eaten cooked, not raw.
- Its sticky texture suits porridge and blends better than fluffy pilafs; combine with other grains if preferred.
📚 What others say
- An ancient staple grain of the Aztec and Inca peoples
- Valued as a complete, gluten-free protein source
Learn more
🕊️ A word of encouragement
The smallest seed holds a whole harvest of good. Do not despise small things; God fills them with more than the eye can see.
💬 Ask Remy about Amaranth
📚 Resource confidence
Based on mentions in health references
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