Amaranth Calorie Count and What It Means
When assessing whether a food is "high" in calories, it's crucial to look beyond the raw number and consider its nutritional density. Amaranth is an ancient pseudocereal, celebrated for centuries for its impressive nutrient profile. While one cooked cup provides around 251 calories, these calories come packaged with a wealth of protein, fiber, and essential minerals. This is different from consuming a similar number of empty calories from processed foods. The combination of protein (over 9 grams) and fiber (over 5 grams) in a single serving contributes to a feeling of fullness, which can be beneficial for appetite and weight management. Therefore, rather than being simply high-calorie, amaranth is more accurately described as calorie-dense and nutrient-rich, offering significant sustenance and health advantages with each portion.
How Amaranth Stacks Up Against Other Grains
To provide better context for amaranth's calorie content, here is a comparison with other widely consumed grains, based on approximately one cooked cup.
| Nutrient | Amaranth (1 cooked cup) | Quinoa (1 cooked cup) | Brown Rice (1 cooked cup) |
|---|---|---|---|
| Calories | ~251 kcal | ~222 kcal | ~218 kcal |
| Protein | ~9.3 g | ~8.2 g | ~5 g |
| Fiber | ~5.2 g | ~5.2 g | ~3.5 g |
| Iron | ~5.2 mg | ~3 mg | ~0.8 mg |
| Calcium | ~116 mg | ~31 mg | ~20 mg |
As the table shows, while amaranth is slightly higher in calories than quinoa and brown rice, it also provides more protein and significantly more iron and calcium per serving. This makes it an excellent choice for boosting mineral intake, especially for those on plant-based diets.
Beyond Calories: Amaranth's Impressive Nutritional Profile
Focusing solely on calories overlooks the immense nutritional value that amaranth offers. The seed is packed with benefits that support overall health.
- Complete Protein: Unlike most plant-based proteins, amaranth is a complete protein, containing all nine essential amino acids, including lysine.
- Rich in Minerals: Amaranth is an excellent source of manganese, magnesium, phosphorus, and iron. These minerals are vital for brain function, bone health, and energy production.
- Antioxidants: Amaranth contains powerful antioxidants, such as gallic acid and vanillic acid, which help fight free radicals and reduce inflammation in the body.
- Gluten-Free: As a pseudocereal, amaranth is naturally gluten-free, making it a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivities.
- High Fiber Content: The high fiber in amaranth promotes healthy digestion, regularity, and a sustained feeling of fullness.
- Heart Health: Some animal studies suggest amaranth may help lower cholesterol levels. The high fiber content also contributes to heart health.
Versatile Ways to Add Amaranth to Your Diet
Cooking amaranth is simple, similar to preparing rice or oats. To cook, combine one part amaranth with three parts water. Bring to a boil, then reduce the heat to a simmer, cover, and cook for about 20 minutes until the water is absorbed. It develops a thick, porridge-like consistency perfect for various dishes. Here are a few popular options:
- Breakfast Porridge: Cooked amaranth can be served warm with milk, cinnamon, fruit, and nuts, offering a creamy, nutrient-packed start to your day.
- Popped Amaranth: Popping the seeds in a dry pan on high heat creates a light, crunchy garnish for salads, soups, or yogurt.
- Soups and Stews: Add cooked amaranth to soups or stews as a thickener and to boost the protein and fiber content.
- Amaranth Flour: Use amaranth flour in baking recipes for bread, muffins, and cookies to add a nutty flavor and nutritional punch.
- Savory Side Dish: Use amaranth as a side dish instead of rice, seasoning it with herbs, garlic, or a drizzle of olive oil.
Conclusion: Making an Informed Dietary Choice
To conclude, is amaranth high in calories? While its calorie count is moderate, the high concentration of quality protein, fiber, and essential micronutrients makes it a highly valuable, nutrient-dense food rather than a high-calorie one to be avoided. Its natural gluten-free status and versatility in both sweet and savory dishes make it an excellent alternative to other grains. By understanding that amaranth's calories come with a powerful nutritional payload, you can confidently add this ancient seed to your diet to support weight management, digestive health, and overall well-being. For more information on the full spectrum of amaranth's health benefits, consult an authoritative source such as Healthline.
Amaranth Cooking Methods
- Cooking on the Stovetop: The most common method involves boiling the grain in water. The cooked texture becomes a thick, sticky porridge. Use a 3:1 water-to-amaranth ratio for a creamier result, or a 1.5:1 ratio for a firmer, rice-like texture.
- Popping Amaranth: For a crunchy, popcorn-like snack, toast the dry seeds in a hot skillet. Use a small amount of amaranth at a time and a lid to prevent the tiny, popping seeds from escaping.
- Grinding into Flour: Raw amaranth seeds can be ground into a nutrient-dense flour for use in baking. Because the flour is denser and lacks gluten, it's best to mix it with other flours or use a binding agent for baked goods.
Storing Amaranth
- Raw Seeds: Store uncooked amaranth seeds in an airtight container in a cool, dark place, where they can last for about six months.
- Freezing Seeds: For longer storage, you can freeze the uncooked seeds in an airtight freezer bag for up to a year.
- Cooked Amaranth: Once cooked, store amaranth in a sealed container in the refrigerator for 3–5 days.
Amaranth in International Cuisine
- India (Rajgira): Amaranth, known as 'rajgira', is commonly used for fasting meals. It's turned into flour for flatbreads (rotis) or puffed and sweetened for snacks.
- Mexico (Alegría): The popped seeds are mixed with honey or a sugary syrup and pressed into bars or sweet treats called 'alegría'.
- Jamaica (Callaloo): The leaves of the amaranth plant are used in a dish called callaloo, similar to spinach, often cooked with salt fish and other seasonings.
How Amaranth Aids Weight Loss
- High Protein Content: Amaranth's high protein level helps reduce levels of ghrelin, the hunger hormone, and increases satiety, which can lead to reduced calorie intake.
- Abundant Fiber: The significant dietary fiber moves slowly through the digestive tract, promoting feelings of fullness and preventing overeating.
- Stable Blood Sugar: The fiber helps regulate blood sugar levels, preventing the spikes and crashes that often lead to cravings and snacking.
