Grain
uncooked amaranth grain.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
uncooked amaranthuncooked rajgira
SERVING
CALORIES
371
PROTEIN
13.6g
CARBS
65.3g
FAT
7.0g
FIBER
6.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories371kcal—
Protein13.6g27%
Carbohydrates65.3g24%
Fiber6.7g24%
Sugar1.7g3%
Total fat7.0g9%
Saturated fat1.5g7%
Cholesterol0mg0%
Water11.3g—
MINERALS
Sodium4.0mg0%
Potassium508mg11%
Calcium159mg12%
Iron7.6mg42%
Magnesium248mg59%
Phosphorus557mg45%
Zinc2.9mg26%
Copper0.53mg59%
Manganese3.3mg145%
Selenium18.7µg34%
VITAMINS
Vitamin A0µg0%
Vitamin C4.2mg5%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K0µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.20mg15%
Niacin (B3)0.92mg6%
Pantothenic acid (B5)1.5mg29%
Vitamin B60.59mg35%
Folate (B9)82µg21%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup193g
1 tablespoon12.1g
1 teaspoon4g
1 ml0.8g
1 liter804.2g
HEALTH BENEFITS
Why eat it.
- ✓Provides complete protein, containing all nine essential amino acids, particularly lysine, which is limited in many other grains.
- ✓Rich in dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes satiety.
- ✓Excellent source of essential minerals, including manganese, magnesium, phosphorus, and iron, which are vital for bone health, energy production, and oxygen transport.
- ✓Naturally gluten-free, making it a safe and nutritious option for individuals with celiac disease or gluten sensitivity.
- ✓Contains antioxidants, such as phenolic acids and squalene, which may help reduce inflammation and protect cells from oxidative damage.
COOKING TIPS
In the kitchen.
- 1To cook as a porridge, use a ratio of 1 part amaranth to 3 parts liquid (water, broth, or milk). Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally, until it forms a creamy, gelatinous texture.
- 2Rinse amaranth under cold water before cooking to remove any residual saponins, which can impart a bitter taste.
- 3Amaranth can be popped like popcorn. Heat a dry skillet over medium-high heat, add one tablespoon of amaranth at a time, and shake the pan constantly until the grains pop. Use as a crunchy topping for salads, yogurt, or desserts.
- 4Due to its thickening properties, cooked amaranth can be added to soups, stews, and sauces to increase body and nutritional content.
STORAGE
Keep it fresh.
- Store uncooked amaranth in an airtight container in a cool, dark, and dry place, such as a pantry, for up to 6-8 months.
- For longer-term storage (up to a year), place the airtight container in the refrigerator or freezer to protect its natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is amaranth grain healthy?
Yes, amaranth is highly nutritious, providing 13.56g of protein and 7g of healthy fats per 100g. It is an excellent source of minerals like iron, magnesium, and phosphorus, and contains antioxidants that help protect cells from oxidative damage.
Is amaranth a complete protein?
Yes, amaranth is one of the few plant-based sources of complete protein, containing all nine essential amino acids. It is particularly rich in lysine, an amino acid that is usually limited in other grains like wheat and corn.
Is amaranth gluten-free?
Amaranth is naturally gluten-free, making it a safe and nutritious choice for individuals with celiac disease or gluten sensitivities. It can be used as a whole grain or ground into flour for gluten-free baking.
How do you cook uncooked amaranth grain?
To cook amaranth, use a ratio of 1 cup of grain to 3 cups of water. Bring the mixture to a boil, then reduce heat and simmer for 15–20 minutes until the water is absorbed; the resulting texture is similar to a thick porridge.
What does amaranth taste like?
Amaranth has a distinct earthy, nutty, and slightly peppery flavor. Its texture is unique, as the tiny grains remain slightly crunchy on the outside even when cooked, providing a pleasant 'pop' when eaten.
Is amaranth keto-friendly?
Amaranth is generally not considered keto-friendly because it contains approximately 65.25g of carbohydrates per 100g. While it is a nutrient-dense complex carbohydrate, it is too high in starch for a strict low-carb or ketogenic diet.
Can you eat amaranth raw?
It is not recommended to eat amaranth raw as it contains antinutrients like saponins and phytic acid that can hinder mineral absorption. Cooking, soaking, or sprouting the grain neutralizes these compounds and makes it much easier to digest.
Can you pop amaranth like popcorn?
Yes, amaranth can be popped in a hot, dry skillet. The tiny grains puff up into white, crunchy bits that are excellent as a breakfast cereal, a topping for yogurt, or used in traditional Mexican 'alegría' candy.
How should I store uncooked amaranth?
Store uncooked amaranth in an airtight container in a cool, dry place for up to 6 months. Because it contains more natural oils than other grains, it is best stored in the refrigerator or freezer if you plan to keep it for up to a year to prevent rancidity.
Is amaranth good for weight loss?
Amaranth can be beneficial for weight loss due to its high fiber and protein content, which promote satiety and help you feel full longer. However, it is calorie-dense at 371 calories per 100g, so portion control is important.
