What is Amaranth High In? Exploring this Nutrient-Dense Ancient Grain

November 7, 2025 •

3 min read

Amaranth, a plant cultivated for approximately 8,000 years, was a dietary cornerstone for ancient civilizations like the Aztecs. Modern science confirms its superior nutritional value, prompting many to ask: what is amaranth high in? This ancient pseudocereal is a powerhouse of essential nutrients, from high-quality protein to a wide array of minerals and antioxidants.

Quick Summary

Amaranth is a gluten-free ancient grain, or pseudocereal, with a robust nutritional profile. It is a potent source of high-quality protein, dietary fiber, and a variety of crucial minerals, including manganese, magnesium, and iron.

Key Points

Complete Protein: Amaranth is a complete protein, offering all nine essential amino acids, including the high levels of lysine often missing in other grains.
Rich in Minerals: It is exceptionally high in manganese, exceeding daily requirements in one serving, and also contains significant amounts of magnesium, phosphorus, and iron.
High in Fiber: The grain is a great source of both soluble and insoluble fiber, which aids digestion, promotes satiety, and helps regulate blood sugar.
Packed with Antioxidants: Amaranth contains phenolic acids and other antioxidants that help reduce inflammation and protect against free radical damage.
Naturally Gluten-Free: It is a safe and suitable dietary option for individuals with celiac disease or gluten sensitivities.
Supports Bone Health: Its high calcium and phosphorus content, combined with lysine for improved absorption, contributes to strong bones.

A Rich Profile of Protein, Fiber, and Key Minerals

High-Quality Protein

Amaranth is distinguished by its exceptionally high protein content compared to most cereal grains. Unlike many plant-based proteins, amaranth is considered a complete protein, containing all nine essential amino acids. Specifically, it is rich in lysine, an amino acid often lacking in other grains like wheat and rice. This makes amaranth an invaluable protein source for vegetarians, vegans, and those seeking to diversify their nutrient intake. Its protein is also easily digestible.

Abundant Dietary Fiber

Incorporating amaranth into your diet is an excellent way to increase your fiber intake. It contains a beneficial mix of both soluble and insoluble fiber. The fiber content aids in several bodily functions, including:

Promoting digestive health: Regular intake can help maintain consistent bowel movements and prevent constipation.
Supporting weight management: Fiber promotes a feeling of fullness, which can help regulate appetite and reduce overall calorie intake.
Managing blood sugar: It helps regulate blood sugar levels, making it a good choice for individuals with diabetes.

A Mineral Powerhouse

Amaranth is particularly high in a range of essential minerals. A single cooked cup can provide more than the daily recommended intake of manganese. The mineral profile is robust and varied:

Manganese: Exceeds the daily requirement in one serving, and is crucial for brain function and nerve health.
Magnesium: Involved in nearly 300 biochemical reactions in the body, from energy production to muscle and nerve function.
Iron: Essential for the production of red blood cells and for oxygen transport throughout the body.
Phosphorus: Plays a key role in building strong bones and teeth.
Calcium: Supports bone health and nerve function.

Rich in Antioxidants and Phytochemicals

Beyond its core macronutrients, amaranth is a source of powerful antioxidants and phytochemicals. It contains phenolic acids, flavonoids, and other compounds that help protect the body from free radical damage and chronic diseases. These antioxidant properties contribute to:

Reduced inflammation: Studies suggest amaranth may have an anti-inflammatory effect, which can benefit conditions like arthritis.
Cardiovascular health: The antioxidants and fiber in amaranth have been linked to lower cholesterol levels in animal studies, suggesting a heart-protective effect.

Comparison: Amaranth vs. Quinoa

While both amaranth and quinoa are celebrated gluten-free pseudocereals, they have distinct nutritional differences. The table below provides a quick comparison based on typical cooked serving sizes.


Feature	Amaranth (Cooked per 100g)	Quinoa (Cooked per 100g)	Nutritional Advantage	Source
Protein	3.8g	4.4g	Quinoa (slightly more per 100g cooked)
Fiber	2.1g	2.8g	Quinoa (slightly more)
Calcium	47mg	17mg	Amaranth (significantly higher)
Iron	2.1mg	1.5mg	Amaranth (more)
Manganese	Very High	High	Amaranth (exceptionally high, exceeding daily needs)
Magnesium	High	High	Similar levels
Glycemic Index	97 (High)	53 (Low)	Quinoa (lower GI)
Vitamins	B6, C, Folate	B1, B2, B3, E, Folate	Quinoa (more B vitamins)
Taste	Nutty, earthy, peppery	Milder, nutty	Dependent on preference

Versatility and Preparation

Amaranth can be prepared in various ways to suit different culinary needs. It has a slightly gelatinous texture when cooked, making it excellent for thickening soups or stews. It can be simmered like rice or oats for a hot breakfast porridge or side dish. Another popular method is to pop the grains, much like popcorn, for a crunchy topping on salads or as a snack. Amaranth flour, which is naturally gluten-free, can be used in baking, often combined with other flours to prevent a dense texture. Soaking or sprouting the grains before cooking can also improve digestion and mineral absorption by breaking down antinutrients like phytic acid.

Conclusion

Amaranth is a nutritional standout, rich in a complete profile of protein, significant fiber, and a host of minerals and antioxidants. Its high content of manganese, magnesium, iron, and calcium, combined with its gluten-free nature, makes it an excellent choice for a variety of diets. While alternatives like quinoa also offer robust nutrition, amaranth provides its own unique set of benefits, particularly in its high mineral and specific amino acid content. By incorporating this ancient grain into your meals, you can enjoy a delicious and powerful nutritional boost.

For more detailed nutritional information, consult a reliable resource like the USDA FoodData Central.

Frequently Asked Questions

Both amaranth and quinoa are highly nutritious gluten-free pseudocereals with overlapping and distinct benefits. Amaranth is significantly higher in calcium and iron, while quinoa offers more B vitamins like B1 and B2. The best choice depends on your specific nutritional goals.

Yes, amaranth can aid in weight loss due to its high content of protein and fiber. Both nutrients promote feelings of fullness and reduce appetite, which can help manage calorie intake and support weight management.

Yes, amaranth is one of the few plant-based foods considered a complete protein. It contains all nine essential amino acids, including lysine, which is often deficient in other plant proteins.

Yes, amaranth flour is a naturally gluten-free option for baking. It works best when combined with other gluten-free flours, as using it alone can result in baked goods with a dense texture.

Yes, the proteins in amaranth are considered easily digestible. If you find it difficult to digest, sprouting the grains before cooking can help break down some of its compounds and improve absorption.

Amaranth supports heart health in several ways. Animal studies indicate it can help lower 'bad' LDL cholesterol levels. Its rich fiber content also helps naturally reduce cholesterol, and research suggests it may possess anti-hypertensive properties.