Amaranth is a grain replacement and is suitable for a gluten free diet. It can be used in many ways, some of which are discussed here.
Amaranth has a nutty but not particularly strong flavor. Cooked on its own, it has enough flavor to be interesting.
Although a seed, amaranth is not a grain, putting it in a different family from rice and corn as well as the problematic, for those with celiac disease or a gluten allergy, wheat, barely, rye and oats. Amaranth is therefore a pseudo-grain or pseudocereal.In the parts of the world where amaranth is grown, the leaves can be used as vegetables, making this an important plant in some societies, for example ancient Mexico, Guatemala, and Peru. Amaranth production was curbed by the Spanish Conquistadors as a method for subjecting and controlling the locals, it is making a small-scale comeback in these countries. Other strains grow throughout the tropics, and it is cultivated in China, India, Nepal and others. Many strains are considered weeds, often known as pigweed.
Meanwhile, amaranth has been discovered by the rest of the world, mostly on a small scale. It is readily available in Canada and the US.
Amaranth is an good source of protein and an excellent source of the essential amino acid lysine, especially compared to regular grains. However it lacks in other nutrients in which grains are rich, so including both amaranth and grains such as rice is recommended for a balanced gluten free diet.
Amaranth can be eaten as a whole grain or as flour.
Amaranth whole grain can be used as a breakfast cereal, in soups, in stuffing instead of bread crumbs, and many other uses.
Amaranth flour can be used in baking, although it lacks a binder and must be mixed with other ingredients for successful results.
What is your experience with amaranth? Is it easy to find where you live? Do you like it? Share your stories, questions, comments and recipes. Please leave a comment.
Nutritional Information
Amaranth
Refuse: 0%
Scientific Name: Amaranthus spp.
NDB No: 20001 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 195g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
9.84
|
11
|
0.748
|
19.19
|
| Energy |
kcal
|
374
|
0
|
729
|
|
| Energy |
kj
|
1565
|
0
|
3052
|
|
| Protein |
g
|
14.45
|
12
|
0.688
|
28.18
|
| Total lipid (fat) |
g
|
6.51
|
12
|
0.327
|
12.69
|
| Ash |
g
|
3.04
|
11
|
0.651
|
5.93
|
| Carbohydrate, by difference |
g
|
66.17
|
0
|
129.03
|
|
| Fiber, total dietary |
g
|
9.3
|
7
|
1.691
|
18.1
|
| Minerals | |||||
| Calcium, Ca |
mg
|
153
|
10
|
6.859
|
298
|
| Iron, Fe |
mg
|
7.59
|
9
|
0.552
|
14.80
|
| Magnesium, Mg |
mg
|
266
|
10
|
9.715
|
519
|
| Phosphorus, P |
mg
|
455
|
2
|
887
|
|
| Potassium, K |
mg
|
366
|
10
|
26.193
|
714
|
| Sodium, Na |
mg
|
21
|
11
|
4.696
|
41
|
| Zinc, Zn |
mg
|
3.18
|
10
|
0.192
|
6.20
|
| Copper, Cu |
mg
|
0.777
|
10
|
0.067
|
1.515
|
| Manganese, Mn |
mg
|
2.260
|
10
|
0.244
|
4.407
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.2
|
1
|
8.2
|
|
| Thiamin |
mg
|
0.080
|
2
|
0.156
|
|
| Riboflavin |
mg
|
0.208
|
3
|
0.016
|
0.406
|
| Niacin |
mg
|
1.286
|
5
|
0.438
|
2.508
|
| Pantothenic acid |
mg
|
1.047
|
2
|
2.042
|
|
| Vitamin B-6 |
mg
|
0.223
|
2
|
0.435
|
|
| Folate, total |
mcg
|
49
|
2
|
96
|
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
49
|
2
|
96
|
|
| Folate, DFE |
mcg_DFE
|
49
|
0
|
96
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
0
|
0
|
0
|
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
1.662
|
0
|
3.241
|
|
| 14:0 |
g
|
0.011
|
7
|
0.021
|
|
| 16:0 |
g
|
1.284
|
7
|
2.504
|
|
| 18:0 |
g
|
0.220
|
7
|
0.429
|
|
| Fatty acids, total monounsaturated |
g
|
1.433
|
0
|
2.794
|
|
| 18:1 undifferentiated |
g
|
1.433
|
7
|
2.794
|
|
| Fatty acids, total polyunsaturated |
g
|
2.891
|
0
|
5.637
|
|
| 18:2 undifferentiated |
g
|
2.834
|
7
|
5.526
|
|
| 18:3 undifferentiated |
g
|
0.057
|
7
|
0.111
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
| Phytosterols |
mg
|
24
|
1
|
47
|
|
| Amino acids | |||||
| Tryptophan |
g
|
0.181
|
10
|
0.353
|
|
| Threonine |
g
|
0.558
|
38
|
1.088
|
|
| Isoleucine |
g
|
0.582
|
38
|
1.135
|
|
| Leucine |
g
|
0.879
|
38
|
1.714
|
|
| Lysine |
g
|
0.747
|
38
|
1.457
|
|
| Methionine |
g
|
0.226
|
32
|
0.441
|
|
| Cystine |
g
|
0.191
|
28
|
0.372
|
|
| Phenylalanine |
g
|
0.542
|
32
|
1.057
|
|
| Tyrosine |
g
|
0.329
|
32
|
0.642
|
|
| Valine |
g
|
0.679
|
38
|
1.324
|
|
| Arginine |
g
|
1.060
|
30
|
2.067
|
|
| Histidine |
g
|
0.389
|
32
|
0.759
|
|
| Alanine |
g
|
0.799
|
30
|
1.558
|
|
| Aspartic acid |
g
|
1.261
|
30
|
2.459
|
|
| Glutamic acid |
g
|
2.259
|
30
|
4.405
|
|
| Glycine |
g
|
1.636
|
32
|
3.190
|
|
| Proline |
g
|
0.698
|
28
|
1.361
|
|
| Serine |
g
|
1.148
|
32
|
2.239
|
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Nutritional Comparison to Grains
The following table, sourced from Wikipedia, compares the nutritional analysis of Amaranth to other grains:
| Synopsis[4] ~ composition: | Amaranth[11] | Wheat[12] | Rice[13] | Sweetcorn[14] | Potato[15] |
|---|---|---|---|---|---|
| Component (per 100g portion) | Amount | Amount | Amount | Amount | Amount |
| water (g) | 11 | 11 | 12 | 76 | 82 |
| energy (kJ) | 1554 | 1506 | 1527 | 360 | 288 |
| energy (kCal) | 371 | 360 | 365 | 86 | 69 |
| protein (g) | 14 | 23 | 7 | 3 | 1.7 |
| fat (g) | 7 | 10 | 1 | 1 | 0.1 |
| carbohydrates (g) | 65 | 52 | 79 | 19 | 16 |
| fiber (g) | 7 | 13 | 1 | 3 | 2.4 |
| sugars (g) | 1.7 | <0.1 | >0.1 | 3 | 1.2 |
| iron (mg) | 7.6 | 6.3 | 0.8 | 0.5 | 0.5 |
| manganese (mg) | 3.4 | 13.3 | 1.1 | 0.2 | 0.1 |
| calcium (mg) | 159 | 39 | 28 | 2 | 9 |
| magnesium (mg) | 248 | 239 | 25 | 37 | 21 |
| phosphorus (mg) | 557 | 842 | 115 | 89 | 62 |
| potassium (mg) | 508 | 892 | 115 | 270 | 407 |
| zinc (mg) | 2.9 | 12.3 | 1.1 | 0.5 | 0.3 |
| pantothenic acid (mg) | 1.5 | 2.3 | 1.0 | 0.7 | 0.3 |
| vitB6 (mg) | 0.6 | 1.3 | 0.2 | 0.1 | 0.2 |
| folate (µg) | 82 | 281 | 8 | 42 | 18 |
| thiamin (mg) | 0.1 | 1.9 | 0.1 | 0.2 | 0.1 |
| riboflavin (mg) | 0.2 | 0.5 | >0.1 | 0.1 | >0.1 |
| niacin (mg) | 0.9 | 6.8 | 1.6 | 1.8 | 1.1 |
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{ 2 comments… read them below or add one }
Recently tried Nabisco Good Thins which contain Amaranth and became violently ill with severe abdominal cramps and vomiting within hours. I have no allergies to food, until now. I’ve eaten those crackers twice and twice been sick as hell.
I would not necessarily assume this is an allergy; although it could be, it seems unlikely since people rarely have allergies to something they have never eaten/been exposed to before. Having said that, I can understand that you would not want to eat those crackers again! Was it more from the same box or when you tried the crackers again was it from a different batch? What did you put on the crackers?