Whole Grains · Whole grain
Amaranth
Amaranthus spp. · also called Amaranth grain, kiwicha, pseudocereal, amaranto (Spanish)
Amaranth is the tiny seed of Amaranthus plants, cooked and eaten like a grain. It is naturally gluten-free and gives manganese, magnesium and iron. There is very little human research on it: two food trials in Ethiopia used amaranth mixed with chickpea. The main cautions are gluten cross-contact in packaged amaranth and the fact that allergy is poorly studied.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Amaranth
Amaranth is a tiny seed cooked like a grain. It is naturally gluten-free and rich in manganese, magnesium and iron. It is a food, not a proven remedy: there is very little human research, and the two food trials used amaranth mixed with chickpea.
What it is
Amaranth grain is the tiny seed of Amaranthus plants. It is cooked and eaten like a grain, which is why it is called a pseudocereal. A 2026 review describes Amaranthus caudatus as an Andean pseudocereal whose seeds are milled, popped, rolled and ground into flour. This page is about the grain, not the leafy vegetable, the oil or the protein isolate.
USDA data for cooked amaranth grain: 102 kcal per 100 g. One cup cooked (246 g) has about 251 kcal, 9.3 g protein, 5.2 g fibre, 5.2 mg iron, 160 mg magnesium, 364 mg phosphorus and 2.1 mg manganese. Dry amaranth is much denser (371 kcal and 13.56 g protein per 100 g) because cooking adds water, so compare cooked with cooked.
What the research shows
The firmest facts are about what is in it and about gluten: amaranth is mineral-rich, and NIDDK and the Celiac Disease Foundation list it as gluten-free. These are not trials of symptoms.
Human trials are few. A 2020 trial in 100 anaemic children in Ethiopia found higher haemoglobin and less anaemia (32% vs 56%) with a soaked, germinated and fermented amaranth-chickpea bread than with maize bread. A 2026 trial in 306 pregnant women found larger arm circumference, BMI and weight gain with amaranth-chickpea flatbread than with maize flatbread. Both used a mixed food, so amaranth alone cannot be credited.
Heart-health links come from observational studies of whole grains as a group, not amaranth alone. An uncontrolled study of an amaranth protein isolate and a small trial of amaranth oil are different products. No trial of plain cooked amaranth was found for blood sugar, cholesterol, blood pressure or weight.
Food versus oil and protein isolate
The two food trials used amaranth-chickpea bread or flatbread. The children cholesterol study used a protein isolate and another trial used amaranth oil. These are different products from a bowl of cooked grain, and their results do not apply to it.
Portions
The USDA household portion for cooked amaranth is 1 cup (246 g), which has about 251 kcal. This page gives no amounts to eat. Ask a doctor, pharmacist or dietitian what is right for you, especially if you have celiac disease, a food allergy, kidney disease or take medicine.
At a glance
Traditional uses history, not proof
- Eaten as a cooked, popped or milled grain
- Long use as food is not proof that it treats any condition
Studied for research
- Fibre, protein and minerals, high certainty for what is in it, no trial
- Gluten-free diets for celiac disease, high certainty for the grain, with cross-contact care
- Anaemia in young children (processed amaranth bread), low certainty
- Body size in pregnancy (amaranth-chickpea flatbread), low certainty
- Heart disease (whole grains in general, observational), low certainty
- Cholesterol (protein isolate in children), insufficient evidence
Main compounds
- Dietary fibre
- Protein
- Manganese
- Iron, magnesium and phosphorus
- Plant sterols and ALA omega-3
- Phytate
- Polyphenols
Common forms
- Cooked whole amaranth grain as food
- Popped amaranth, flakes and flour (nutrient values not read)
- Fermented or sprouted amaranth (reviewed in labs and food technology)
- Amaranth protein isolate and amaranth oil are different products and are not covered as food
Research links: 2026 trial: amaranth flatbread in pregnancy · 2020 trial: amaranth bread in anaemic children · NIDDK: eating with celiac disease · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Amaranthus spp.
- Naming authority
- (grain amaranth is grown from several Amaranthus species; GBIF accepts Amaranthus caudatus L. and Amaranthus hypochondriacus L.)
- Common names
- Amaranth (English); Amaranth grain (English); Kiwicha (Amaranthus caudatus, Andean name) (Quechua/Spanish); Amaranto (Spanish)
- Family or group
- Amaranthaceae, as given by GBIF.
- Classification
- Plantae > Tracheophyta > Magnoliopsida > Caryophyllales > Amaranthaceae > Amaranthus > Amaranthus caudatus; Amaranthus hypochondriacus
- Native range
- A 2026 review describes Amaranthus caudatus as an Andean pseudocereal; other ranges were not verified from a source read.
- Habitat
- Not verified from a source read.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: Tiny seeds, cooked and eaten like a grain, which is why amaranth is called a pseudocereal (2026 review). Milled, popped, rolled and ground forms are described in that review.
- Cultivation
- Not verified from a source read.
- Harvest and processing
- The 2026 review describes milling, roasting, popping, rolling, extrusion, germination, fermentation, encapsulation and component isolation as processing methods.
- Look-alikes and adulterants
- Name: Amaranth leaves and ornamental amaranths; Note: The leafy vegetable and garden plants share the name but are different foods; this page covers the grain only.; Name: Quinoa, buckwheat and teff; Note: Other gluten-free seed grains; amaranth, quinoa and buckwheat appear together on the NIDDK gluten-free list.
- Sustainability and conservation
- Not researched.
Photographs
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Dietary fibre | carbohydrate | Seed USDA: 2.1 g per 100 g cooked; 6.7 g per 100 g dry | Nutrient content only; soluble versus insoluble split not read. 17 16 | Human data |
| Protein | protein | Seed USDA: 3.8 g per 100 g cooked; 13.56 g per 100 g dry | Nutrient content; the 2026 review describes an adequate balance of essential amino acids (not checked against a second source). 17 16 1 | Human data |
| Manganese | mineral | Seed USDA: 0.854 mg per 100 g cooked; 3.333 mg per 100 g dry | Nutrient content only; absorption not read. 17 16 | Human data |
| Iron, magnesium and phosphorus | minerals | Seed USDA cooked per 100 g: iron 2.1 mg, magnesium 65 mg, phosphorus 148 mg | Nutrient content only. The 2020 trial notes a high level of phytate that can hold back mineral absorption. 17 7 | Human data |
| Plant sterols (phytosterols) and ALA omega-3 | lipids | Seed USDA dry per 100 g: phytosterols 24 mg; alpha-linolenic acid 0.042 g | Content only; no effect in people was read for amaranth. 16 | Human data |
| Phytate | antinutrient | Seed Described as "high" in the trial abstract; no figure read | Can hold back iron absorption; lowered by soaking, germinating and fermenting. 7 6 8 | Human data |
| Polyphenols and other bioactive compounds | polyphenols | Seed Not given in the abstracts read | Reviews describe antioxidant and anti-inflammatory properties and say fermentation releases polyphenols. Lab-level description. 1 8 | Lab |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| Phytate and iron absorption | Not specified | Phytate lowers iron absorption. Soaking, germinating and fermenting are used to lower it. A 2026 review says short-term studies support this but long-term trials did not improve iron stores. 7 6 | Human data |
| Antioxidant and anti-inflammatory activity | Not specified | A 2026 review describes these properties for amaranth compounds; no human outcome for the cooked grain was read. 1 8 | Lab |
Absorption, metabolism and elimination
- Absorption
- Not found for amaranth.
- Distribution
- Not found.
- Metabolism
- Not found.
- Elimination
- Not found.
- Bioavailability
- Not established for amaranth minerals in the sources read.
Isolated compounds versus whole extracts
The two food trials used amaranth-chickpea flatbread or bread, not plain cooked amaranth. The children cholesterol study used a protein isolate and one trial used amaranth oil. These are different products from the cooked grain, and their results do not apply to it.
Nutritional composition
USDA FoodData Central (SR Legacy, April 2018), cooked amaranth grain, per 100 g: 102 kcal, 3.8 g protein, 1.58 g fat, 18.69 g carbohydrate, 2.1 g fibre, 135 mg potassium, 47 mg calcium, 2.1 mg iron, 65 mg magnesium, 148 mg phosphorus, 0.86 mg zinc, 0.854 mg manganese, 0.149 mg copper and 5.5 micrograms selenium. One cup cooked (USDA portion 246 g) is therefore about 251 kcal, 9.3 g protein, 5.2 g fibre, 5.2 mg iron, 160 mg magnesium, 364 mg phosphorus and 2.1 mg manganese (the 100 g values multiplied by 2.46). By the FDA 2016 Daily Values that is roughly 91% of the manganese, 29% of the iron, 38% of the magnesium and 29% of the phosphorus Daily Value (calculated here). Dry amaranth per 100 g: 371 kcal, 13.56 g protein, 6.7 g fibre, 7.61 mg iron, 24 mg phytosterols and 0.042 g ALA omega-3 (1 cup dry is 193 g). USDA lists fewer nutrients for the cooked entry; a missing value means USDA gives none. Values vary with variety and cooking. This gives no advice on how much to eat.
2 high certainty4 low certainty1 very low certainty2 not enough evidence
What was looked at
The 9 benefits and uses checked for Amaranth, each with how strong the evidence is. Tap one to open it.
- Fibre, protein and minerals (nutrient content)High certainty
- A naturally gluten-free grain for celiac diseaseHigh certainty
- Anaemia in young children (processed amaranth bread)Low certainty
- Body size during pregnancy (amaranth flatbread)Low certainty
- Heart disease and long-term health (whole grains in general)Low certainty
- Cholesterol and triglycerides (amaranth protein isolate, children)Not enough evidence
- Heart-risk markers with amaranth oil (a different product)Low certainty
- Antioxidant and anti-inflammatory compoundsVery low certainty
- Fermented amaranthNot enough evidence
Lab markers tracked in the studies
Haemoglobin and anaemiaArm circumference, BMI and pregnancy weight gainCholesterol and triglyceridesHeart disease risk (whole grains in general)
What is Amaranth good for?
The main studied uses and how strong the human evidence is for each. There are very few human trials of amaranth, and both food trials used amaranth mixed with chickpea.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
Fibre, protein and minerals (nutrient content)
High certaintyCooked amaranth gives 2.1 g of fibre, 3.8 g of protein, 2.1 mg of iron and 0.85 mg of manganese per 100 g by USDA data. One cup cooked (246 g) is about 251 kcal, 9.3 g protein, 5.2 g fibre, 5.2 mg iron, 160 mg magnesium and 2.1 mg manganese. These are nutrient facts, not trials of amaranth.
4 studiesCooked whole grain as food.
Studies, doses and limits
What the trials found
USDA lists 102 kcal, 3.8 g protein, 2.1 g fibre, 2.1 mg iron, 65 mg magnesium and 0.854 mg manganese per 100 g of cooked grain. Dry grain is much denser (371 kcal, 13.56 g protein, 6.7 g fibre and 7.61 mg iron per 100 g) because cooking adds water. No trial was read showing that eating amaranth changes iron or any other nutrient level in people.
Results
Amaranth is a mineral-rich food by USDA data. Whether the body absorbs these minerals well was not read; the 2020 children trial notes amaranth has a high level of phytate, which can hold minerals back.
Effect sizes as reported
USDA cooked, per 100 g: fibre 2.1 g, protein 3.8 g, iron 2.1 mg, magnesium 65 mg, manganese 0.854 mg.
Why this rating
High only for what the grain contains (USDA data). There is no trial showing a health effect from these nutrients when eating amaranth.
Form and dose studied
Cooked whole grain as food.
Who was studied
General adult diet.
Limits
Nutrient content, not a health result. Values vary with variety, growing place and cooking.
Why researchers looked
Amaranth is eaten for its protein, fibre and minerals, so people ask how it compares as a food.
Traditional use
Amaranth is an Andean seed cooked and eaten like a grain, which is why it is called a pseudocereal (2026 review). Long use as food is not proof that it treats any condition.
Proposed mechanism Authoritative guidance
These are the plain nutrients in the seed. A 2026 review also notes that processing such as popping, fermenting and germinating changes the compounds in it.
A proposed mechanism does not show that the effect happens in people.
See the Safety tab for gluten cross-contact and allergy.
A naturally gluten-free grain for celiac disease
High certaintyAmaranth does not contain gluten. NIDDK says flours made from amaranth are safe on a gluten-free diet and the Celiac Disease Foundation lists it as naturally gluten-free. Packages can still pick up gluten on the way to the shelf.
3 studiesWhole grain, flour, flakes and popped amaranth.
Studies, doses and limits
What the trials found
NIDDK says flour made from gluten-free foods, including amaranth, is safe to eat on a gluten-free diet. The Celiac Disease Foundation lists amaranth as naturally gluten-free and says it is not recommended to buy grains from bulk bins because of possible cross-contact. The FDA says "gluten-free" labelling is voluntary and that any unavoidable gluten in a food bearing the claim must be below 20 ppm.
Results
Agency statements, not a trial of amaranth. Cross-contact is the practical risk, not the grain itself.
Effect sizes as reported
US gluten-free label: below 20 parts per million of gluten.
Why this rating
Two health bodies and a regulator agree. This is a statement about what the grain contains, not a trial of symptoms.
Form and dose studied
Whole grain, flour, flakes and popped amaranth.
Who was studied
People with celiac disease or gluten sensitivity.
Limits
Whether a particular package is safe depends on how it was grown, milled and packed.
Why researchers looked
People with celiac disease or gluten sensitivity need grains that are free of wheat, barley and rye.
Proposed mechanism Authoritative guidance
Amaranth is not one of the gluten-containing grains, so it does not carry the proteins that trigger celiac disease. Gluten can still reach it by cross-contact.
A proposed mechanism does not show that the effect happens in people.
Choose packages labelled gluten-free and avoid bulk bins (Celiac Disease Foundation).
Anaemia in young children (processed amaranth bread)
Low certaintyOne small trial in 100 anaemic children aged 2 to 5 in Ethiopia found that a soaked, germinated and fermented amaranth-chickpea bread gave a higher haemoglobin and fewer anaemic children than maize bread. It is one trial of a processed bread, not plain amaranth.
2 studiesProcessed amaranth-chickpea bread (soaked, germinated, fermented).
Studies, doses and limits
What the trials found
In the 6-month cluster randomised trial, children ate 150 g a day of bread made of 70% amaranth and 30% chickpea or processed maize bread. Anaemia was found in 32% of the amaranth group and 56% of the maize group (adjusted risk ratio 0.39, 95% CI 0.16 to 0.77). Haemoglobin was 8.9 g/L higher (95% CI 3.5 to 14.3). Iron deficiency itself did not differ significantly. A 2026 systematic review lists this same trial as its only amaranth study and calls the wider evidence inconclusive.
Results
Fewer anaemic children and higher haemoglobin with processed amaranth bread than with maize bread, in one small trial.
Effect sizes as reported
Anaemia aRR 0.39 (0.16-0.77); haemoglobin +8.9 g/L (3.5 to 14.3); iron deficiency aRR 0.81 (0.55-1.19).
Why this rating
One small trial of a mixed, processed bread in one region; the reviewers of the wider literature call results inconclusive.
Form and dose studied
Processed amaranth-chickpea bread (soaked, germinated, fermented).
Who was studied
Anaemic children aged 2 to 5, Southern Ethiopia.
Limits
The bread also had chickpea, so amaranth alone cannot be credited. Only the abstract was read.
Why researchers looked
Amaranth contains iron but also phytate, which can block iron absorption, so researchers tested a version made to lower phytate.
Proposed mechanism Narrative review
Soaking, germinating and fermenting is meant to lower phytate, which holds back iron absorption. A 2026 review says single-meal studies support this idea but long-term trials of fermented breads did not improve iron stores.
A proposed mechanism does not show that the effect happens in people.
Anaemia needs a doctor. Do not treat a child's anaemia with food alone.
Body size during pregnancy (amaranth flatbread)
Low certaintyIn a 2026 trial in Southern Ethiopia, pregnant women with mild to moderate anaemia who ate amaranth-chickpea flatbread had a bigger arm circumference, BMI and weight gain than women who ate maize flatbread. It measured body size only, with chickpea in the mix.
1 studiesAmaranth-chickpea flatbread.
Studies, doses and limits
What the trials found
306 women were assigned by cluster to 200 g a day of amaranth-chickpea flatbread or maize flatbread for six months; 293 finished. At the end, arm circumference was 26.1 vs 24.3 cm (adjusted difference 1.72, 95% CI 1.48 to 1.96), BMI 23.8 vs 21.9 (1.89, 1.62 to 2.16) and weight gain 8.4 vs 6.1 kg (2.23, 1.92 to 2.54). No serious adverse events were reported.
Results
Larger body-size measures with amaranth-chickpea flatbread. The trial did not report anaemia, birth weight or other health outcomes in the abstract.
Effect sizes as reported
MUAC +1.72 cm; BMI +1.89; gestational weight gain +2.23 kg (all adjusted).
Why this rating
One recent trial with a mixed food and a maize comparison, measuring body size rather than health outcomes. Only the abstract was read.
Form and dose studied
Amaranth-chickpea flatbread.
Who was studied
Pregnant women with mild to moderate anaemia in one district of Ethiopia.
Limits
Mixed food, one region, body-size measures only. Results may not apply to well-fed populations.
Why researchers looked
Undernutrition in pregnancy is common where food is scarce, so researchers tested a nutrient-dense local food.
Proposed mechanism Authoritative guidance
Not studied. The authors suggest the food adds energy and nutrients; they did not test how.
A proposed mechanism does not show that the effect happens in people.
Pregnancy diet and anaemia care should go through a doctor or midwife.
Heart disease and long-term health (whole grains in general)
Low certaintyA big pooled analysis of 45 observational studies linked eating more whole grains to lower risk of heart disease and death. Amaranth was not analysed on its own, so this says little about amaranth specifically.
2 studiesWhole grains as food.
Studies, doses and limits
What the trials found
Per 90 g/day more whole grain, the summary relative risks were 0.81 for coronary heart disease (95% CI 0.75 to 0.87), 0.78 for cardiovascular disease (0.73 to 0.85), 0.88 for stroke (0.75 to 1.03, not clearly different from no change) and 0.83 for death from any cause (0.77 to 0.90).
Results
Whole grains as a group were linked to lower risk. This does not prove cause, and amaranth was not singled out.
Effect sizes as reported
RR: CHD 0.81; CVD 0.78; stroke 0.88 (CI includes 1); all-cause mortality 0.83.
Why this rating
Observational studies of whole grains as a group; amaranth is not analysed separately.
Form and dose studied
Whole grains as food.
Who was studied
Adults in cohort studies.
Limits
Observational and not amaranth-specific.
Why researchers looked
Harvard's Nutrition Source lists amaranth among the unprocessed whole grains to choose, so whole-grain research is the nearest evidence.
Proposed mechanism Observational
Not established. People who eat more whole grains may also differ in other habits.
A proposed mechanism does not show that the effect happens in people.
None specific.
Cholesterol and triglycerides (amaranth protein isolate, children)
Not enough evidenceIn a 90-day study of children aged 8 to 10 given an amaranth protein isolate, cholesterol and triglycerides tended to fall. There was no control group and the product was a processed protein, not the grain.
1 studiesAmaranth protein isolate (a processed product).
Studies, doses and limits
What the trials found
Children in normal-weight, overweight and obesity groups received amaranth protein isolate for 90 days. Glucose did not change; cholesterol and triglycerides "tended to decrease"; HOMA-IR rose with BMI and did not change with treatment. The abstract gives no numbers.
Results
A tendency in an uncontrolled study. Not evidence that eating the cooked grain lowers cholesterol.
Effect sizes as reported
No numbers in the abstract.
Why this rating
Not randomised, no control group, a protein isolate, and no numbers in the abstract.
Form and dose studied
Amaranth protein isolate (a processed product).
Who was studied
Children aged 8 to 10 in Mexico.
Limits
Cannot show cause. Not the whole grain.
Why researchers looked
Amaranth protein has been proposed as a food ingredient that could help blood fats and gut bacteria.
Proposed mechanism Speculative
The authors suggest the changes could be linked to gut bacteria involved in fat handling; this was not tested directly.
A proposed mechanism does not show that the effect happens in people.
Not applicable to cooked grain.
Heart-risk markers with amaranth oil (a different product)
Low certaintyAmaranth oil is pressed from the seed and is not the grain. In a small crossover trial of 44 overweight or obese adults it was not better than rapeseed oil for heart-risk markers, and it did slightly worse on apolipoprotein B.
1 studiesAmaranth seed oil (a separate product, not covered by the rest of thi…
Studies, doses and limits
What the trials found
Adults took 20 mL a day of each oil for three weeks, with a washout between. Compared with rapeseed oil, amaranth oil had a slight positive effect on adiponectin (0.55 vs -0.29, p = 0.0002) but a worse effect on apolipoprotein B (0.05 vs 0.03, p = 0.0004) and the ApoB/A1 ratio. Other markers did not differ.
Results
No greater benefit than rapeseed oil. This is the oil, not the grain.
Effect sizes as reported
Adiponectin and ApoB differences as above.
Why this rating
One small, short crossover trial of a different product.
Form and dose studied
Amaranth seed oil (a separate product, not covered by the rest of this page).
Who was studied
Overweight and obese adults, Poland.
Limits
Oil, not grain. Short. Not the same as eating cooked amaranth.
Why researchers looked
Amaranth oil became popular for suspected heart benefits, so a trial compared it with rapeseed oil.
Proposed mechanism Authoritative guidance
Not established.
A proposed mechanism does not show that the effect happens in people.
None reported in the abstract.
Antioxidant and anti-inflammatory compounds
Very low certaintyA 2026 review says amaranth contains compounds with antioxidant, anti-inflammatory and cardiometabolic properties. This is a description of the seed's chemistry and of lab results, not a trial of people eating it.
2 studiesGrain and processed forms.
Studies, doses and limits
What the trials found
No human outcome for the cooked grain was read. USDA lists 24 mg of phytosterols and 0.042 g of ALA omega-3 per 100 g of dry grain.
Results
Lab and compositional information only.
Why this rating
Composition and lab work; no human outcome read.
Form and dose studied
Grain and processed forms.
Limits
Review of composition; a review is not a trial.
Why researchers looked
Seeds contain plant compounds and sterols, so researchers look for lab activity.
Proposed mechanism Laboratory research
Compounds are described in the review; processing such as popping, fermenting and germinating changes them.
A proposed mechanism does not show that the effect happens in people.
None specific.
Fermented amaranth
Not enough evidenceA 2026 review describes fermenting amaranth seeds with lactic-acid bacteria to lower antinutrients and free up polyphenols. It is food-technology work; the abstract reports no human trial.
2 studiesLactic-acid fermented amaranth.
Studies, doses and limits
What the trials found
No human outcome in the abstract. The only human trial involving fermented amaranth found in this search is the 2020 children's bread trial described on the Benefits tab.
Results
Mostly laboratory and food-technology work.
Why this rating
A technology review without human results.
Form and dose studied
Lactic-acid fermented amaranth.
Limits
No trial.
Why researchers looked
Fermenting is a way to change the seed's proteins and plant compounds for food use.
Proposed mechanism Laboratory research
The review names protein hydrolysis, polyphenol activation, antinutrient reduction and the formation of functional compounds.
A proposed mechanism does not show that the effect happens in people.
Not covered.
Connections to the rest of health
How Amaranth connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
A. Wellness goals
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Energy Vitality | Demonstrated clinical effect | High certainty | Fibre, protein and minerals (nutrient content): Cooked amaranth gives 2.1 g of fibre, 3.8 g of protein, 2.1 mg of iron and 0.85 mg of manganese per 100 g by USDA data. One cup cooked (246 g) is about 251 kcal, 9.3 g protein, 5.2 g fibre, 5.2 mg iron, 160 mg magnesium and 2.1 mg manganese. These are nutrient facts, not trials of amaranth. | 17 16 1 7 |
| Digestive Support | Demonstrated clinical effect | High certainty | A naturally gluten-free grain for celiac disease: Amaranth does not contain gluten. NIDDK says flours made from amaranth are safe on a gluten-free diet and the Celiac Disease Foundation lists it as naturally gluten-free. Packages can still pick up gluten on the way to the shelf. | 15 10 11 |
| Energy Vitality | Low certainty | Anaemia in young children (processed amaranth bread): One small trial in 100 anaemic children aged 2 to 5 in Ethiopia found that a soaked, germinated and fermented amaranth-chickpea bread gave a higher haemoglobin and fewer anaemic children than maize bread. It is one trial of a processed bread, not plain amaranth. | 7 6 | |
| Women S Wellness | Low certainty | Body size during pregnancy (amaranth flatbread): In a 2026 trial in Southern Ethiopia, pregnant women with mild to moderate anaemia who ate amaranth-chickpea flatbread had a bigger arm circumference, BMI and weight gain than women who ate maize flatbread. It measured body size only, with chickpea in the mix. | 9 | |
| Heart Health | Low certainty | Heart disease and long-term health (whole grains in general): A big pooled analysis of 45 observational studies linked eating more whole grains to lower risk of heart disease and death. Amaranth was not analysed on its own, so this says little about amaranth specifically. | 2 13 | |
| Cholesterol Balance | Not enough evidence | Cholesterol and triglycerides (amaranth protein isolate, children): In a 90-day study of children aged 8 to 10 given an amaranth protein isolate, cholesterol and triglycerides tended to fall. There was no control group and the product was a processed protein, not the grain. | 3 | |
| Heart Health | Low certainty | Heart-risk markers with amaranth oil (a different product): Amaranth oil is pressed from the seed and is not the grain. In a small crossover trial of 44 overweight or obese adults it was not better than rapeseed oil for heart-risk markers, and it did slightly worse on apolipoprotein B. | 5 | |
| Healthy Aging | Very low certainty | Antioxidant and anti-inflammatory compounds: A 2026 review says amaranth contains compounds with antioxidant, anti-inflammatory and cardiometabolic properties. This is a description of the seed's chemistry and of lab results, not a trial of people eating it. | 1 16 | |
| Digestive Support | Not enough evidence | Fermented amaranth: A 2026 review describes fermenting amaranth seeds with lactic-acid bacteria to lower antinutrients and free up polyphenols. It is food-technology work; the abstract reports no human trial. | 8 7 |
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Digestive System | Biological association | High certainty | Studied for: Fibre, protein and minerals (nutrient content) Studied for: A naturally gluten-free grain for celiac disease | 17 16 1 7 15 10 11 8 |
| Blood | Biological association | Low certainty | Studied for: Anaemia in young children (processed amaranth bread) | 7 6 |
| Reproductive System | Biological association | Low certainty | Studied for: Body size during pregnancy (amaranth flatbread) | 9 |
| Cardiovascular System | Biological association | Low certainty | Studied for: Heart disease and long-term health (whole grains in general) Studied for: Cholesterol and triglycerides (amaranth protein isolate, children) | 2 13 3 5 |
| Immune System | Biological association | Very low certainty | Studied for: Antioxidant and anti-inflammatory compounds | 1 16 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Celiac disease | Documented risk | Amaranth is naturally gluten-free, but it can pick up gluten in processing. A US gluten-free label means under 20 ppm. Amaranth is naturally gluten-free, but packaged amaranth can pick up gluten in processing; a US gluten-free label means under 20 ppm. Preparation or compound: Packaged amaranth grain and flour |
15 10 11 | |
| Food allergy | Adverse effect or risk | Insufficient evidence | Few reports; a mouse study says the grain is considered hypoallergenic and found one protein fraction that sensitised mice before extrusion. Poorly studied; a mouse study found one protein fraction that sensitised mice before extrusion. Preparation or compound: Amaranth grain proteins |
4 |
| Anaemia | Potential benefit | Preliminary | One small trial in anaemic children found higher haemoglobin with processed amaranth bread than maize bread. One small trial in anaemic children found higher haemoglobin with processed amaranth-chickpea bread. Preparation or compound: Processed amaranth-chickpea bread |
7 6 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Haemoglobin and anaemia | Biological association | Low certainty | Measured in trials: raised. A lab change is not the same as a health benefit. | 7 6 |
| Arm circumference, BMI and pregnancy weight gain | Biological association | Low certainty | Measured in trials: raised. A lab change is not the same as a health benefit. | 9 |
| Cholesterol and triglycerides | Biological association | Not enough evidence | Measured in trials: unclear. A lab change is not the same as a health benefit. | 3 |
| Heart disease risk (whole grains in general) | Biological association | Low certainty | Measured in trials: lowered. A lab change is not the same as a health benefit. | 2 |
K. Biological pathways
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Manganese | Preliminary mechanism | Human | Cooked amaranth is a very high manganese food by USDA data. | 17 |
| Iron | Preliminary mechanism | Human | Contains iron, but phytate may hold back absorption. | 17 7 |
| Magnesium | Preliminary mechanism | Human | A magnesium-rich grain by USDA data. | 17 |
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Dietary fibre | Biological association | Human | Nutrient content only; soluble versus insoluble split not read. Preparation or compound: Seed |
17 16 |
| Protein | Biological association | Human | Nutrient content; the 2026 review describes an adequate balance of essential amino acids (not checked against a second source). Preparation or compound: Seed |
17 16 1 |
| Manganese | Biological association | Human | Nutrient content only; absorption not read. Preparation or compound: Seed |
17 16 |
| Iron, magnesium and phosphorus | Biological association | Human | Nutrient content only. The 2020 trial notes a high level of phytate that can hold back mineral absorption. Preparation or compound: Seed |
17 7 |
| Plant sterols (phytosterols) and ALA omega-3 | Biological association | Human | Content only; no effect in people was read for amaranth. Preparation or compound: Seed |
16 |
| Phytate | Biological association | Human | Can hold back iron absorption; lowered by soaking, germinating and fermenting. Preparation or compound: Seed |
7 6 8 |
| Polyphenols and other bioactive compounds | Biological association | Lab | Reviews describe antioxidant and anti-inflammatory properties and say fermentation releases polyphenols. Lab-level description. Preparation or compound: Seed |
1 8 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).
Evidence at a glance: what changed in 3 lab markers
Tap a number to show only those markers. Counts are markers, not people.
The evidence
The research centre for Amaranth. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing amaranth summary, re-checked nutrition against a saved copy of USDA FoodData Central data, read the health agency pages (NIDDK, Celiac Disease Foundation, FDA, MedlinePlus, Harvard Nutrition Source) and re-read PubMed abstracts for trials, reviews and the allergy study. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
Study library: every study we checked 17
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Alva-De-La-Cruz 2026 Amaranth (Amaranthus caudatus L.): Nutritional Composition, Bioactive Compounds, Processing Technologies, Food Applications, and Future Perspectives. Molecules · PMID 42738621 · DOI |
Narrative review mixed |
Review of composition and food processing (no patients) | Amaranth (Amaranthus caudatus L.) as grain and processed forms Seed (grain) |
Describes amaranth as an Andean pseudocereal rich in protein, fibre and bioactive compounds with antioxidant, anti-inflammatory and cardiometabolic properties, and describes how processing changes it. It is about composition and processing, not trials of the cooked grain. No effect size (None) Methods, limits and fundingOutcomes: Composition, bioactive compounds, processing (milling, roasting, popping, rolling, extrusion, germination, fermentation) Limitations: Not a clinical review. It does not report human outcomes for the cooked grain. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract |
| Aune 2016 Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ · PMID 27301975 · DOI |
Systematic review meta analysis |
45 prospective (observational) studies of whole grain intake in general | Whole grains as a group (the abstract does not single out amaranth) Whole grains as food Per 90 g/day increase in whole grain intake (analysis unit, not advice) Follow-up of cohort studies · vs Lower intake |
Per 90 g/day more whole grain: coronary heart disease RR 0.81, stroke RR 0.88 (not clearly different from 1), cardiovascular disease RR 0.78, all-cause mortality RR 0.83. Summary relative risks: CHD 0.81; stroke 0.88; CVD 0.78; all-cause mortality 0.83 (CHD 0.75-0.87; stroke 0.75-1.03; CVD 0.73-0.85; all-cause mortality 0.77-0.90) Methods, limits and fundingOutcomes: Cardiovascular disease, cancer, deaths from all causes Limitations: Observational, so it cannot prove cause. Whole grains as a group; amaranth is not analysed on its own. Funding and conflicts: Funding is not stated in the abstract. Read: abstract |
| Barba-de la Rosa 2026 Dietary Supplementation with Amaranth Protein Isolate Modulates the Gut Microbiota in Children with Overweight and Obesity: A Nonrandomized Trial. Nutrients · PMID 42280335 · DOI |
Nonrandomised trial |
Children aged 8 to 10 years, split into normal weight, overweight and obesity groups, Mexico | Amaranth protein isolate (a processed protein, not the whole grain) Seed protein extract Not given in the abstract 90 days |
No change in glucose. Cholesterol and triglycerides tended to fall. HOMA-IR rose with BMI and did not change with treatment. Some gut bacteria groups tended to increase. Cholesterol and triglycerides "tended to decrease" (no numbers in the abstract) (Not stated in the abstract) Methods, limits and fundingOutcomes: Fasting glucose, cholesterol, triglycerides, insulin, HOMA-IR, gut bacteria Limitations: No control group, not randomised, a protein isolate rather than the grain, and the abstract gives no numbers. Cannot show cause. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract |
| Cardenas-Torres 2019 Assessing the Sensitizing and Allergenic Potential of the Albumin and Globulin Fractions from Amaranth (Amaranthus hypochondriacus) Grains before and after an Extrusion Process. Medicina (Kaunas) · PMID 30897829 · DOI |
Animal study animal |
BALB/c mice (a mouse model of food allergy) | Albumin and globulin protein fractions of Amaranthus hypochondriacus grain, extruded and not extruded Seed protein fractions Injected for 28 days (lab protocol) 28 days · vs Ovalbumin and potato acidic phosphatase as reference proteins |
The non-extruded albumin fraction sensitised mice (p = 0.0045) but did not produce a detectable mast-cell response after challenge. Extrusion abolished the sensitising effect. The background text says the first cases of food allergy to amaranth grain have recently been published and that the grain is considered hypoallergenic. Mouse IgE response; no human result (None) Methods, limits and fundingOutcomes: Specific IgE and IgG, mast cell protease-1 after challenge Limitations: Mouse study with injected proteins. It cannot say how often people are allergic to amaranth. The case reports mentioned were not read. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract |
| Jamka 2021 Comparison of the Effect of Amaranth Oil vs. Rapeseed Oil on Selected Atherosclerosis Markers in Overweight and Obese Subjects: A Randomized Double-Blind Cross-Over Trial. Int J Environ Res Public Health · PMID 34444289 · DOI |
Randomised crossover trial |
44 Overweight and obese adults |
Amaranth oil (not the grain) Seed oil 20 mL/day (trial detail, not advice) 3 weeks per oil with a washout · vs Rapeseed oil |
Amaranth oil had a slight positive effect on adiponectin but a worse effect on apolipoprotein B and the ApoB/A1 ratio than rapeseed oil; other markers did not differ. The authors conclude amaranth oil is not better than rapeseed oil for these markers. Adiponectin 0.55 vs -0.29 (p = 0.0002); ApoB 0.05 vs 0.03 (p = 0.0004) (Adiponectin amaranth 0.22-0.89) Methods, limits and fundingOutcomes: TNF-alpha, adiponectin, oxidised LDL, apolipoproteins A1, B and E, glucose and insulin markers Limitations: Oil, not the grain. Small and short. Two authors report payments from food and drug companies outside this work. Funding and conflicts: Two authors report fees from companies outside the submitted work; the funders had no role in the study, per the authors. Registration: DRKS00014046 (registered retrospectively) Read: abstract |
| Nikolaou 2026 Effects of sourdough- or regular-bread fermentation, and phytate reduction on iron bioavailability, absorption, and iron status in humans: a systematic review of intervention studies. Front Nutr · PMID 42163962 · DOI |
Systematic review |
8 human intervention studies of bread fermentation and iron (healthy or iron-deficient people) | Fermented or low-phytate breads (one included trial used fermented amaranth bread) Seed (grain), processed Acute to 12 weeks and longer · vs Control breads |
The review calls its overall results inconclusive: single-meal studies raised iron availability, but long-term trials did not improve iron stores. Among its studies, fermented amaranth bread in anaemic children raised haemoglobin and cut anaemia (32% vs 56%). Fermented amaranth bread: haemoglobin +8.9 g/L (haemoglobin 3.5 to 14.3 g/L) Methods, limits and fundingOutcomes: Iron bioavailability, absorption, haemoglobin, ferritin, anaemia Limitations: About breads in general; only one amaranth trial (the 2020 Ethiopian children trial, also listed here). The review says no human study answers the question with appropriate control and quality. Funding and conflicts: The authors declared no commercial or financial relationships. Two authors were editorial board members of the journal; they say this had no impact. Registration: osf.io/gzt8m Read: abstract |
| Orsango 2020 Efficacy of processed amaranth-containing bread compared to maize bread on hemoglobin, anemia and iron deficiency anemia prevalence among two-to-five year-old anemic children in Southern Ethiopia: A cluster randomized controlled trial. PLoS One · PMID 32986748 · DOI |
Randomised controlled trial |
100 Children aged 2 to 5 years with anaemia (haemoglobin under 110 g/L), Southern Ethiopia |
Bread made of 70% amaranth and 30% chickpea; the amaranth was soaked, germinated and fermented at home to lower phytate Seed (grain), processed 150 g bread (trial detail, not advice) 6 months · vs Processed maize bread (roasted and fermented) |
Anaemia prevalence at the last follow-up was 32% with amaranth bread and 56% with maize bread. Haemoglobin was higher with amaranth bread. There was no significant difference in iron deficiency itself. Anaemia: adjusted risk ratio 0.39. Haemoglobin: +8.9 g/L (aRR 0.39 (0.16-0.77); haemoglobin 3.5 to 14.3 g/L; iron deficiency aRR 0.81 (0.55-1.19)) Methods, limits and fundingOutcomes: Anaemia prevalence, haemoglobin, iron deficiency anaemia Limitations: Small trial (100 children). Mixed amaranth-chickpea bread that was soaked, germinated and fermented, so it is not plain cooked amaranth. One region. Abstract only was read. Funding and conflicts: The authors declare no competing interests. Registration: PACTR201705002283263 Read: abstract |
| Vasile 2026 Amaranth Seeds as Lactic Acid Bacteria Fermentation Substrates: Prospects for Metabiotic Foods and Functional Ingredients. Foods · PMID 42587905 · DOI |
Narrative review mixed |
Review of food-technology work on fermenting amaranth seeds | Lactic-acid fermented amaranth seeds (germinated and not germinated) Seed (grain), fermented |
Reviews fermenting amaranth as a way to reduce antinutrients and release polyphenols. It names four bioconversion mechanisms. It is a food-technology review; the abstract reports no human trial. No effect size (None) Methods, limits and fundingOutcomes: Protein hydrolysis, polyphenol activation, reduction of antinutrients, formation of functional compounds Limitations: Mostly laboratory and food-technology work. No human outcome in the abstract. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract |
| Yoseph 2026 Effect of amaranth flatbread on maternal anthropometry during pregnancy: Evidence from a cluster-randomized controlled trial in Southern Ethiopia. PLoS One · PMID 42848819 · DOI |
Randomised controlled trial |
306 Pregnant women with mild-to-moderate anaemia, Hawela Lida district, Southern Ethiopia; enrolled before 12 weeks of pregnancy |
Amaranth-chickpea flatbread (amaranth grain) Seed (grain) 200 g/day of flatbread (trial detail, not advice) 6 months · vs Maize flatbread |
293 of 306 women (95.8%) finished. At the end, MUAC was 26.1 vs 24.3 cm, BMI 23.8 vs 21.9 kg/m2 and gestational weight gain 8.4 vs 6.1 kg in the amaranth vs maize groups. The authors report no serious adverse events. Adjusted differences: MUAC +1.72 cm; BMI +1.89 kg/m2; gestational weight gain +2.23 kg (MUAC 1.48-1.96; BMI 1.62-2.16; weight gain 1.92-2.54) Methods, limits and fundingOutcomes: Mid-upper arm circumference (MUAC), body mass index (BMI), gestational weight gain Limitations: The flatbread also contained chickpea, so the effect cannot be put down to amaranth alone. It measured body size, not anaemia, birth or health outcomes. Meals could not be hidden from participants. Abstract only was read. Funding and conflicts: The authors declare no competing interests. Read: abstract |
| s-celiac-foundation Celiac Disease Foundation: Gluten-free foods · Source |
Authoritative guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-glutenfree FDA: Questions and Answers on the Gluten-Free Food Labeling Final Rule · Source |
Authoritative guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-amaranthus GBIF Backbone: Amaranthus caudatus L. and Amaranthus hypochondriacus L. · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-harvard-wholegrains Harvard T.H. Chan School of Public Health, The Nutrition Source: Whole Grains · Source |
Educational resource n/a |
Methods, limits and fundingRead: full-text | ||
| s-medlineplus-foodallergy MedlinePlus: Food allergy · Source |
Authoritative guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-niddk-celiac NIDDK: Eating, diet, and nutrition for celiac disease · Source |
Authoritative guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-170682 USDA FoodData Central: Amaranth grain, uncooked (SR Legacy, FDC 170682) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-170683 USDA FoodData Central: Amaranth grain, cooked (SR Legacy, FDC 170683) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text |
What we do not know yet
- No trial of plain cooked amaranth was found for anaemia, pregnancy, blood sugar, cholesterol, blood pressure or weight; both food trials used a mixed amaranth-chickpea food in one region of Ethiopia.
- Amaranth is not analysed separately in the whole-grain pooled studies read.
- How common amaranth allergy is was not found; only a mouse study and mentions of case reports were read.
- Oxalate, FODMAP, histamine, heavy metals, pesticide and mould data, and advice on pregnancy, breastfeeding, young children and kidney disease for amaranth grain were not found.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Other 4
Haemoglobin and anaemia
Raised in trials
Haemoglobin is the oxygen-carrying protein in red blood cells. Anaemia means it is low.
Low certaintyResults and what it means
Why it was measured
The usual blood test for anaemia in trials.
Statistical vs. clinical meaning
One small trial; reviewers call the wider evidence on fermented bread and iron inconclusive.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 7 | Haemoglobin +8.9 g/L (95% CI 3.5 to 14.3); anaemia 32% vs 56% (aRR 0.39, 0.16 to 0.77); iron deficiency not significantly different | 100 anaemic children aged 2 to 5 | Processed amaranth-chickpea bread, 6 months, versus maize bread |
Arm circumference, BMI and pregnancy weight gain
Raised in trials
Simple body measures used as signs of nutrition status in pregnancy.
Low certaintyResults and what it means
Why it was measured
Used as proxies for nutritional status where anaemia and undernutrition are common.
Statistical vs. clinical meaning
A bigger body-size measure is not a health outcome by itself.
Safety implication
No serious adverse events reported.
| Study | Result | People | Product |
|---|---|---|---|
| 9 | MUAC +1.72 cm (1.48 to 1.96); BMI +1.89 (1.62 to 2.16); weight gain +2.23 kg (1.92 to 2.54) | 306 pregnant women with mild to moderate anaemia | Amaranth-chickpea flatbread 200 g/day for 6 months versus maize flatbread |
Cholesterol and triglycerides
Unclear in trials
Blood fats used to estimate heart risk.
Not enough evidenceResults and what it means
Why it was measured
A standard marker in diet studies.
Statistical vs. clinical meaning
A tendency in an uncontrolled study of an isolate.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 3 | Cholesterol and triglycerides "tended to decrease" (no numbers in the abstract); glucose unchanged | Children aged 8 to 10 | Amaranth protein isolate for 90 days, no control group |
Heart disease risk (whole grains in general)
Lowered in trials
How often heart disease occurred in groups that ate more or less whole grain.
Low certaintyResults and what it means
Why it was measured
Shows whether a food pattern goes with fewer heart events.
Statistical vs. clinical meaning
Association only; amaranth not separated.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 2 | CHD RR 0.81 (0.75 to 0.87); CVD RR 0.78 (0.73 to 0.85); stroke RR 0.88 (0.75 to 1.03) | 45 prospective studies | Per 90 g/day increase in whole grain intake |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 4
- Gluten: naturally free, but check for cross-contact. Amaranth does not contain gluten. NIDDK says flours made from amaranth are safe on a gluten-free diet. The Celiac Disease Foundation says it is not recommended to buy grains from bulk bins because of possible cross-contact with gluten. In the US, a "gluten-free" label is voluntary and means any unavoidable gluten is below 20 parts per million (FDA). If you have celiac disease, choose packages with a gluten-free label. Authoritative guidance 15 10 11
- Allergy: little is known. No allergy statement from a health body for amaranth was found. A 2019 mouse study says the first cases of food allergy to amaranth grain have recently been published and that the grain is considered hypoallergenic. In mice, one protein fraction triggered an IgE response that extrusion removed. Mouse results do not show how often people react. For trouble breathing or swelling of the face or throat after any food, call emergency services. Laboratory research 4 14
- Phytate can hold back minerals. The 2020 children trial describes amaranth as rich in nutrients but with a high level of phytate, which can hold back iron absorption. The trial used a bread where the amaranth was soaked, germinated and fermented to lower it. A 2026 review reports that lowering phytate in bread helped single-meal iron absorption but long-term trials did not improve iron stores. Controlled trial 7 6
- Different products are different. Amaranth protein isolate and amaranth oil are processed products, not the grain. Their results and safety do not carry over to a bowl of cooked amaranth. Authoritative guidance 3 5
Side effects 2
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| No serious adverse events were reported in the 2026 pregnancy trial of amaranth-chickpea flatbread One trial, one region, a mixed food. Not proof that amaranth is safe for everyone. | Reported as none serious among 306 women over six months (abstract). | none serious reported Not applicable | Controlled trial 9 |
| Allergic reactions to amaranth The background of the mouse study calls the grain hypoallergenic. | No frequency found. Case reports are mentioned in a 2019 mouse-study abstract but were not read. | unknown Not studied | Laboratory research 4 |
Liver
No liver injury from eating amaranth was found in the sources read. A liver-safety source (such as LiverTox) was not searched for food.
How often. No frequency was found.
Monitoring. No agency monitoring advice was found.
This is a safety connection. It is not evidence that Amaranth supports liver health.
Medicines and supplements 2
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Medicines (general) prescription | No source read describes a medicine interaction with amaranth grain. | None documented. Absence of a report is not proof of no interaction. | None found Not enough evidence | Ask your pharmacist or clinician if you take medicines and plan to change your diet a lot. |
| Warfarin (blood thinner) prescription | Vitamin K affects clotting and warfarin works against it. USDA lists 0.0 micrograms of vitamin K per 100 g of dry amaranth; the cooked entry has no vitamin K value. | No source read names amaranth as a concern for warfarin. A steady diet matters with warfarin. The leafy amaranth vegetable is a different food and was not covered. | None found Not enough evidence 16 | Ask your warfarin clinic about any big change in diet. Do not change medicine on your own. |
Who should check first 3
| Situation | Advice | Evidence |
|---|---|---|
| Celiac disease or gluten sensitivity (packaged amaranth) | Amaranth itself is gluten-free, but choose packages labelled gluten-free and avoid bulk bins, because of possible cross-contact. | Authoritative guidance 10 11 |
| Known allergy to amaranth or related plants | Avoid it until an allergist has advised you. For trouble breathing or swelling of the face or throat, call emergency services. | Authoritative guidance 14 |
| Kidney disease on a potassium or phosphorus limit | USDA lists 135 mg potassium and 148 mg phosphorus per 100 g of cooked amaranth. No source on amaranth in kidney disease was read, so ask your kidney team or dietitian. | Authoritative guidance 17 |
Overdose, product quality and regulators
Summary. No toxicity from amaranth grain as ordinary food was found in the sources read. Nothing was found on the leaves, which are a different food.
Animal. Only the mouse allergy study was read; no animal toxicity study was reviewed.
Human doses studied. The pregnancy trial used 200 g a day of flatbread for six months and the children trial used 150 g a day of bread for six months, with no serious adverse events reported in the pregnancy trial (trial details, not advice).
Overdose response. Not found.
Genotoxicity. Not researched.
Toxic or hazardous parts. Not researched. The page is about the grain only.
No amaranth-specific data on heavy metals, pesticide residues or mould toxins were read. Gluten cross-contact is the contamination issue health bodies name.
Gluten cross-contact. The Celiac Disease Foundation advises against buying grains from bulk bins because of possible cross-contact with gluten. The FDA sets below 20 ppm for foods labelled gluten-free. 10 11
| Body | Action | Date |
|---|---|---|
| NIDDK (United States) | Celiac diet page: flours made from gluten-free foods, including amaranth, are safe to eat on a gluten-free diet. source | |
| Celiac Disease Foundation (United States) | Lists amaranth among naturally gluten-free grains and advises against buying grains from bulk bins because of possible cross-contact. source | |
| FDA (United States) | Gluten-free labelling is voluntary; unavoidable gluten in a food bearing the claim must be below 20 ppm. source | |
| MedlinePlus (US National Library of Medicine) (United States) | Food allergy page: anaphylaxis is a medical emergency; call 911 for its symptoms. Does not mention amaranth. source |
When to get medical help
- Trouble breathing, swelling of the lips, face or throat, widespread hives, repeated vomiting or collapse after eating any food (possible anaphylaxis): call emergency services
- Ongoing diarrhoea, stomach pain or tiredness in someone with suspected celiac disease: see a doctor before changing the diet
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
Is amaranth a grain?
Is amaranth gluten-free?
What is in a cup of cooked amaranth?
By USDA data, one cup (246 g) has about 251 kcal, 9.3 g protein, 5.2 g fibre, 5.2 mg iron, 160 mg magnesium and 2.1 mg manganese. Values vary with variety and cooking.
Does amaranth fix iron deficiency or anaemia?
Is there proof that amaranth is good for the heart?
No trial of the whole grain was found. Observational studies link whole grains in general to lower heart risk, but they do not single out amaranth and cannot prove cause.
Does amaranth lower blood sugar or cholesterol?
Can amaranth cause an allergic reaction?
What is phytate in amaranth?
Is amaranth safe in pregnancy?
No official statement was found. A 2026 trial of amaranth-chickpea flatbread in pregnant women reported no serious adverse events. Ask your doctor or midwife.
Is amaranth OK with kidney disease?
Cooked amaranth has 135 mg potassium and 148 mg phosphorus per 100 g by USDA data. No source on amaranth in kidney disease was read, so ask your kidney team or dietitian.
Is amaranth safe with warfarin or other medicines?
No source read names an interaction. USDA lists no vitamin K in dry amaranth. Ask your clinic about big diet changes if you take warfarin or other medicines.
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Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-26
- Last substantive update
- 2026-10-26
- How we research
- We started from our existing amaranth summary, re-checked nutrition against a saved copy of USDA FoodData Central data, read the health agency pages (NIDDK, Celiac Disease Foundation, FDA, MedlinePlus, Harvard Nutrition Source) and re-read PubMed abstracts for trials, reviews and the allergy study. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 17
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Alva-De-La-Cruz K, Silvera-Otane GP, Moreno-Rojo C, et al.. Amaranth (Amaranthus caudatus L.): Nutritional Composition, Bioactive Compounds, Processing Technologies, Food Applications, and Future Perspectives.. Molecules. 2026. PMID 42738621. DOI 10.3390/molecules31172960. (abstract)
- Aune D, Keum N, Giovannucci E, et al.. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.. BMJ. 2016. PMID 27301975. DOI 10.1136/bmj.i2716. (abstract)
- Barba-de la Rosa AP, Trevino S, Ovando-Vazquez C, et al.. Dietary Supplementation with Amaranth Protein Isolate Modulates the Gut Microbiota in Children with Overweight and Obesity: A Nonrandomized Trial.. Nutrients. 2026. PMID 42280335. DOI 10.3390/nu18111690. (abstract)
- Cardenas-Torres FI, Reyes-Moreno C, de Jesus Vergara-Jimenez M, et al.. Assessing the Sensitizing and Allergenic Potential of the Albumin and Globulin Fractions from Amaranth (Amaranthus hypochondriacus) Grains before and after an Extrusion Process.. Medicina (Kaunas). 2019. PMID 30897829. DOI 10.3390/medicina55030072. (abstract)
- Jamka M, Morawska A, Krzyzanowska-Jankowska P, et al.. Comparison of the Effect of Amaranth Oil vs. Rapeseed Oil on Selected Atherosclerosis Markers in Overweight and Obese Subjects: A Randomized Double-Blind Cross-Over Trial.. Int J Environ Res Public Health. 2021. PMID 34444289. DOI 10.3390/ijerph18168540. (abstract)
- Nikolaou A, Assuncao R, Cvetkovic B, et al.. Effects of sourdough- or regular-bread fermentation, and phytate reduction on iron bioavailability, absorption, and iron status in humans: a systematic review of intervention studies.. Front Nutr. 2026. PMID 42163962. DOI 10.3389/fnut.2026.1778997. (abstract)
- Orsango AZ, Loha E, Lindtjorn B, Engebretsen IMS. Efficacy of processed amaranth-containing bread compared to maize bread on hemoglobin, anemia and iron deficiency anemia prevalence among two-to-five year-old anemic children in Southern Ethiopia: A cluster randomized controlled trial.. PLoS One. 2020. PMID 32986748. DOI 10.1371/journal.pone.0239192. (abstract)
- Vasile AM, Pihurov Procop M, Cotarlet M, Bahrim GE. Amaranth Seeds as Lactic Acid Bacteria Fermentation Substrates: Prospects for Metabiotic Foods and Functional Ingredients.. Foods. 2026. PMID 42587905. DOI 10.3390/foods15152645. (abstract)
- Yoseph A, Mussie L, Belayneh M, et al.. Effect of amaranth flatbread on maternal anthropometry during pregnancy: Evidence from a cluster-randomized controlled trial in Southern Ethiopia.. PLoS One. 2026. PMID 42848819. DOI 10.1371/journal.pone.0360480. (abstract)
- . Celiac Disease Foundation: Gluten-free foods. . . (full-text)
- . FDA: Questions and Answers on the Gluten-Free Food Labeling Final Rule. . . (full-text)
- . GBIF Backbone: Amaranthus caudatus L. and Amaranthus hypochondriacus L.. . . (full-text)
- . Harvard T.H. Chan School of Public Health, The Nutrition Source: Whole Grains. . . (full-text)
- . MedlinePlus: Food allergy. . . (full-text)
- . NIDDK: Eating, diet, and nutrition for celiac disease. . . (full-text)
- . USDA FoodData Central: Amaranth grain, uncooked (SR Legacy, FDC 170682). . . (full-text)
- . USDA FoodData Central: Amaranth grain, cooked (SR Legacy, FDC 170683). . . (full-text)
Where to buy
Check the label first. Whatever you buy, look for these:
- Whole grain listed first, with no added sugar
- Gluten-free labeling if you need it, since cross-contact is common
- A best-by date and airtight storage
- Allergen statements
Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.
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