Grain
Seed
Amaranth seed is a tiny, pale to golden pseudocereal grain from Amaranthus species—gluten-free, high in protein relative to many cereals, and mildly earthy-nutty when cooked. Seeds cook like a fine porridge or pilaf, or are dry-popped into light puffs. Rinse if dusty, then simmer in water or stock until translucent with a soft pop. In Mexico and the Andes, seeds have long been ritual and everyday food; modern health food markets sell them whole for porridge, salads, and baking blends. Do not confuse with the leafy vegetable amaranth greens, which are the same genus but a different kitchen product.
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Characteristics
Preparations
Traits
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 7.09 g
- Saturated Fat 1.59 g
- Trans Fat 0 g
- Monounsaturated Fat 1.53 g
- Polyunsaturated Fat 3.97 g
- Cholesterol 0 mg
- Sodium 4.92 mg
- Salt 0.01 g
- Total Carbohydrate 69.2 g
- Dietary Fibre 8.19 g
- Total Sugars 1.04 g
- Complex / starch 57.9 g
- Protein 15.6 g
- Water 2.47 g
- Energy 403 kcal
- Water 2.47 g
- Carbohydrates 69.2 g
- Protein 15.6 g
- Fat 7.09 g
- Saturated Fat 1.59 g
- Monounsaturated Fat 1.53 g
- Polyunsaturated Fat 3.97 g
- Omega-3 0.41 g
- Vitamins 62.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.25 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 3.31 mg
- Vitamin B5 — Pantothenic Acid 0.71 mg
- Vitamin B6 0.29 mg
- Vitamin B7 — Biotin 3.5 µg
- Vitamin B9 — Folate 34.4 µg
- Vitamin C 2 mg
- Vitamin E 0.9 mg
- Vitamin K 2.2 µg
- Minerals 338 mg
- Major Minerals 337 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.25 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 3.31 · vitamin-b5-pantothenic-acid: 0.71 · vitamin-b6: 0.29 · vitamin-b7-biotin: 3.5 · vitamin-b9-folate: 34.4 · vitamin-e: 0.9 · vitamin-k: 2.2 ·
Minerals
Seeds concentrate oil and protein for germination energy.
History
Mesoamerican cultures cultivated amaranth seed as a staple and ceremonial grain.
Colonial disruption reduced but did not erase seed use in Mexican sweets such as alegría.
Health-food revival restored whole amaranth seed to global specialty retail.