Grain
Amaranth
Amaranth is a tiny pseudocereal seed with a peppery, nutty pop when cooked or toasted. It forms porridge, binds burgers and bakes as flour, and puffs like miniature popcorn in Mexican alegría sweets. Related leafy amaranths are vegetables; this grain entry covers seed types. Gluten-free and protein-rich, it suits flatbreads and porridge blends.
Also known as: Amaranto, Kiwicha, Rajgira / Ramdana
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A sample of named types with their own origin and culinary profiles.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.48 g
- Saturated Fat 0.54 g
- Trans Fat 0 g
- Monounsaturated Fat 0.47 g
- Polyunsaturated Fat 1.27 g
- Cholesterol 0 mg
- Sodium 5.39 mg
- Salt 0.01 g
- Total Carbohydrate 69.1 g
- Dietary Fibre 5.68 g
- Total Sugars 1.04 g
- Complex / starch 57.4 g
- Protein 9.44 g
- Water 12.2 g
- Energy 322 kcal
- Water 12.2 g
- Carbohydrates 69.1 g
- Sugars 1.04 g
- Monosaccharides 0.72 g
- Disaccharides 0.31 g
- Starch 57.4 g
- Amylose 14.4 g
- Amylopectin 43 g
- Digestible Starch 48.8 g
- Resistant Starch 5.74 g
- Fibre 5.68 g
- Soluble Fibre 1.99 g
- Insoluble Fibre 3.69 g
- Protein 9.44 g
- Plant Protein 8.97 g
- Fat 2.48 g
- Saturated Fat 0.54 g
- Monounsaturated Fat 0.47 g
- Polyunsaturated Fat 1.27 g
- Vitamins 67.9 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.26 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 3.34 mg
- Vitamin B6 0.29 mg
- Vitamin B7 — Biotin 3.5 µg
- Vitamin B9 — Folate 34.7 µg
- Vitamin C 2 mg
- Vitamin E 0.91 mg
- Vitamin K 2.3 µg
- Minerals 264 mg
- Major Minerals 257 mg
- Trace Minerals 6.5 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.26 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 3.34 · vitamin-b5-pantothenic-acid: 0.5 · vitamin-b6: 0.29 · vitamin-b7-biotin: 3.5 · vitamin-b9-folate: 34.7 · vitamin-e: 0.91 · vitamin-k: 2.3 ·
Minerals
Sodium: 5.39 · Potassium: 196 · Calcium: 56 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
History
Grain amaranth was cultivated in Mesoamerica as a ceremonial and staple seed crop.
Colonial disruption reduced large-scale amaranth farming, though household use continued.
Nutrition research revived amaranth as a modern specialty and gluten-free grain.
Global health-food markets expanded puffed amaranth, flour, and whole seed sales.