Amaranth Facts

Recipes sometimes call for ingredients that you may not have heard of, like nutritional yeast or agar-agar. Some familiar ingredients like cauliflower, black beans, and lentils may be used in unfamiliar ways to make good-tasting plant-based dishes. You may not be aware of nutritional and medicinal properties of familiar foods like sweet potato or avocado. You can find links to this information on the Glossary page. If you have a question or want to see a particular ingredient featured, send an email to

Amaranth is a pseudocereal grown for its edible starchy seeds; it is not in the same botanical family as true cereals such as wheat and rice. Amaranth, which is gluten-free, is a good source of fiber, protein, manganese, magnesium, phosphorus and iron. Uncooked amaranth is not digested. It can be boiled and eaten as a cereal like oatmeal or added to granola and many other dishes.

One cup (246 grams) of cooked amaranth contains these nutrients:

  • Calories: 251
  • Protein: 9.3 grams
  • Carbs: 46 grams
  • Fat: 5.2 grams
  • Manganese: 105% of the RDI
  • Magnesium: 40% of the RDI
  • Phosphorus: 36% of the RDI
  • Iron: 29% of the RDI
  • Selenium: 19% of the RDI
  • Copper: 18% of the RDI

Sources: Wikipedia / healthline