Amaranth is a high-protein, mineral-rich, gluten-free grain. When cooked, it has a gelatinous texture and makes a delicious hot breakfast cereal.

To cook, mix 1 cup amaranth with 2-1/2 cup water. Bring to a boil. Reduce heat to simmer, cover, and cook for 20 minutes. Mix in berries, banana, apple, or other fruit a few minutes before cooking is complete. Amaranth can also be sprouted.

Nutritional data for cooked amaranth is unavailable. 1/3 cup of uncooked amaranth makes approximately 1 cup of cooked amaranth.

Serving size: 1/3 cup, uncooked
Region: Central and South America

Health Benefits

Bones Helps prevent and treat osteoporosis due to high levels of calcium, magnesium, and iron.
Memory Whole grains are a great source of folate, B vitamins, and zinc, all of which improve brain function, including memory.


Calcium 100 mg 8%
Copper 0.5 mg 25%
Fiber 6 g 24%
Iron 3.9 mg 26% Found in whole grains only. Milling and refining grains removes almost all of the iron.
Magnesium 173 mg 43%
Manganese 1.5 mg 50%
Omega-6 Fatty Acids 1842 mg N/A
Phosphorous 296 mg 25%
Protein/Amino Acids 9.4 g 19% An excellent source of all essential amino acids.
Vitamin B9/Folate 31.8 mcg 16%
Zinc 2.1 mg 14%