Amaranth: Nutrients, What Research Shows and Safety
Amaranth grain as a food: USDA nutrient values, the little human research there is, why it is gluten-free and what is not known about allergy and medicines.
Content last updated . This page has not been medically reviewed.
Amaranth grain is the tiny seed of Amaranthus plants. It is cooked and eaten like a grain and is called a pseudocereal. [1] One species, Amaranthus caudatus, is described as an Andean pseudocereal, and the seeds are milled, popped, rolled and ground into flour. [1] People eat amaranth for protein, fiber and minerals, and because it is naturally gluten-free. This page keeps the whole grain apart from isolated protein and supplements, and apart from hype. It is about the grain, not the leafy vegetable.
Read this first
- Naturally gluten-free. NIDDK says flours made from amaranth are safe for a gluten-free diet, and the Celiac Disease Foundation lists amaranth as gluten-free and advises against bulk bins because of cross-contact. [2] [3] In the US a "gluten-free" label means under 20 ppm of gluten and is voluntary. [4]
- Rich in some minerals. One cup cooked gives about 91% of the Daily Value for manganese and about 29% for iron by USDA data. [5]
- Evidence in one line: there are very few human trials of amaranth grain. One 2026 trial in pregnant women used an amaranth-chickpea flatbread and measured body size, not health outcomes. [6] A review mentions one trial of fermented amaranth bread and anemia in children. [7] For heart, blood sugar or cholesterol claims we found no trial of the whole grain.
- Allergy: we did not find a source we could read on amaranth allergy. For any food reaction with trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). [8]
What is in it (USDA values)
The values below are for cooked amaranth grain (USDA FoodData Central item 170683, SR Legacy). [5] The serving column is the USDA household portion, 1 cup cooked, which USDA lists as 246 g. [5] USDA lists fewer nutrients for the cooked item than for the dry one; where a nutrient is not shown, USDA has no value for it.
| Nutrient | Per 100 g | Per 1 cup cooked (246 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 102 kcal | 251 kcal | not set |
| Total fat | 1.58 g | 3.9 g | 5% |
| Protein | 3.80 g | 9.3 g | 19% |
| Fiber | 2.1 g | 5.2 g | 18% |
| Iron | 2.1 mg | 5.2 mg | 29% |
| Magnesium | 65 mg | 160 mg | 38% |
| Manganese | 0.854 mg | 2.10 mg | 91% |
| Phosphorus | 148 mg | 364 mg | 29% |
| Copper | 0.149 mg | 0.37 mg | 41% |
| Selenium | 5.5 mcg | 13.5 mcg | 25% |
| Zinc | 0.86 mg | 2.1 mg | 19% |
| Calcium | 47 mg | 116 mg | 9% |
| Potassium | 135 mg | 332 mg | 7% |
% Daily Value uses the FDA 2016 Daily Values; values vary with variety, growing place and cooking water. The serving figures are the 100 g values multiplied by 2.46. For comparison, USDA lists dry (uncooked) amaranth at 371 kcal, 13.6 g protein, 6.7 g fiber and 7.6 mg iron per 100 g, and it lists 24 mg of plant sterols (phytosterols) and 0.042 g of ALA omega-3 per 100 g of dry grain. [9]
Plant compounds: besides the sterols in the USDA entry, a 2026 review describes antioxidant and other bioactive compounds in amaranth and says processing such as popping, fermenting and germinating changes them. [1] Lactic-acid fermentation of amaranth seeds is reviewed as a way to lower antinutrients and release polyphenols, but this is mostly lab work. [10] In the systematic review of bread and iron, lowering phytate helped single-meal iron absorption in several studies, but long-term trials did not improve iron stores. [7] None of this shows a benefit in people who eat the cooked grain.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Body size in pregnancy with mild to moderate anemia | In a 2026 cluster randomized trial in Southern Ethiopia (306 women), 200 g a day of amaranth-chickpea flatbread for six months gave larger arm circumference, BMI and gestational weight gain than maize flatbread, with no serious adverse events reported. [6] The flatbread had chickpea as well, so the effect cannot be put down to amaranth alone, and it measured body size, not baby outcomes. | Promising but limited (one trial, mixed food) | Amaranth-chickpea flatbread; pregnant women with anemia, one district |
| Cholesterol and blood fats in children | A nonrandomized 90-day study gave an amaranth protein isolate (not the whole grain) to children aged 8 to 10; cholesterol and triglycerides tended to fall and gut bacteria shifted, with no control group. [11] | Insufficient evidence (protein isolate, no randomization) | Amaranth protein isolate; children |
| Anemia in children (fermented bread) | A 2026 systematic review of bread and iron reports that in anemic children, fermented amaranth bread raised hemoglobin (adjusted difference 8.9 g/L, 95% CI 3.5 to 14.3) and cut anemia (32% vs 56%) compared with control bread. We read this only in the review abstract, not the trial itself. [7] | Promising but limited (one trial, fermented bread) | Fermented amaranth bread; anemic children |
| Blood sugar, heart disease, weight | Proper evidence not found in the sources we read for the whole grain. | No good evidence of benefit found | Not applicable |
| Antioxidant and anti-inflammatory effects | A 2026 review lists antioxidant, anti-inflammatory and cardiometabolic properties of the bioactive compounds. [1] The review is about composition and processing, not trials of the cooked grain. | Lab or animal only | Compound and processing research |
| Whole grains in general and long-term health | A pooled analysis of 45 prospective studies found that people who ate more whole grains had lower risk of heart disease and death. [12] Observational studies cannot prove cause, and amaranth was not analyzed on its own. | Promising but limited (observational, not amaranth-specific) | Whole grain intake in general |
We did not check funding in every study; abstracts often do not say. The pregnancy trial used the cooked grain in a bread; the children's study used an isolated protein, which is a different product from the grain.
Eaten as food vs taken as isolated protein or supplement. Amaranth protein isolate is a processed product; its results do not apply to a bowl of cooked grain. [11]
How much is a normal serving
The USDA household portion for cooked amaranth is 1 cup (246 g), which has about 251 kcal; for dry amaranth it is 1 cup (193 g). [5] [9] That is information from the USDA data, not a prescription. Harvard's Nutrition Source lists amaranth among the unprocessed whole grains. [13] The NHS advises wholegrain starchy foods as a fiber source, without naming amaranth. [14] The pregnancy trial gave 200 g a day of flatbread (made with chickpea), which is a study dose, not advice. [6]
Safety, allergy and medicines
- Celiac disease and gluten: amaranth is naturally gluten-free. [3] [2] Gluten can reach gluten-free foods through cross-contact during growing, processing, storage and preparation, so look for a gluten-free label. [2] [4]
- Allergy: we did not find a source we could read on amaranth grain allergy. Food allergy symptoms include hives, swelling of the face or lips, vomiting, wheezing and trouble breathing. Anaphylaxis is a medical emergency, so call 911. [8] See food allergy basics and emergency signs.
- Pregnancy: the trial above reports no serious adverse events with amaranth-chickpea flatbread in pregnant women. [6] We did not read an official statement on amaranth in pregnancy. See foods in pregnancy.
- Medicines: we read no source on amaranth and medicine interactions. See foods and medicine interactions.
- Kidney disease: USDA lists 135 mg potassium and 148 mg phosphorus per 100 g cooked grain. [5] We did not read a source on amaranth grain in kidney disease. See foods and kidney disease.
- Children: the children's study used a protein isolate, not the grain. [11] We did not read a source on whole amaranth for young children.
Choosing, storing and food safety
- For gluten-free diets, choose packages labeled gluten-free and avoid bulk bins. [3]
- Amaranth is sold as whole grain, popped, flakes and flour. [1] Check which form a recipe means, because the USDA values here are for the cooked whole grain. [5]
- We did not read a source with specific storage advice for amaranth. See food storage, leftovers and food safety basics.
Related pages
Health connections for Amaranth
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Amaranth grain and body size in pregnancy
Preliminary or mixedIn a 2026 cluster randomized trial in Southern Ethiopia, women with mild to moderate anemia who ate amaranth-chickpea flatbread had larger arm circumference, BMI and gestational weight gain than those eating maize flatbread. No serious adverse events were reported.
Supplements: One trial; the intervention was amaranth plus chickpea, so effects cannot be put down to amaranth alone.
Amaranth protein isolate in children with overweight
Not enough evidenceIn a 90-day nonrandomized study, children given an amaranth protein isolate tended to have lower cholesterol and triglycerides and a shift in gut bacteria. There was no control group.
Supplements: Isolated protein, children, no randomization.
Antioxidant and anti-inflammatory compounds in amaranth
Lab or animal research onlyA 2026 review describes antioxidant, anti-inflammatory and cardiometabolic properties of amaranth compounds and the effect of processing. It does not report trials of the cooked grain.
Supplements: No human outcome read for the grain.
Fermented amaranth bread and anemia in children
Preliminary or mixedA systematic review of bread and iron reports one trial in which fermented amaranth bread raised hemoglobin by 8.9 g/L and lowered anemia (32% vs 56%) in anemic children compared with control bread. The review itself calls the wider evidence on fermentation and iron inconclusive.
Supplements: Fermented bread, not plain cooked grain; trial not read directly.
Fermenting amaranth to lower antinutrients
Lab or animal research onlyA 2026 review describes lactic-acid fermentation of amaranth seeds as a way to reduce antinutrients and release polyphenols.
Supplements: No human trial of fermented amaranth read.
Whole grains and long-term health (not amaranth-specific)
Preliminary or mixedA pooled analysis of 45 observational studies linked more whole grains to lower risk of heart disease and death. This cannot prove cause and does not isolate amaranth.
Supplements: Information about whole grains in general.
Minerals in a serving (manganese, iron, magnesium)
Established roleOne cup cooked gives about 91% DV manganese, 29% iron, 38% magnesium and 29% phosphorus by USDA data.
Supplements: Dietary role only; no trial shows eating amaranth changes iron status.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Habits (1)
- Balanced NutritionPreliminary or mixed
A whole-grain choice; observational data link more whole grains to lower risk, not amaranth-specific.
Conditions & symptoms (1)
- Celiac DiseaseDocumented risk
Amaranth is naturally gluten-free, but cross-contact can occur; choose labeled products (under 20 ppm).
Documented risks and interactions (2)
- Naturally gluten-free grain and cross-contact. Amaranth is naturally gluten-free; flours made from it are listed as safe by NIDDK. It can pick up gluten in processing. A US gluten-free label means under 20 ppm.
- Food allergy: no amaranth-specific source read. We did not find a source we could read on amaranth allergy. Call 911 for trouble breathing or swelling of the face or throat after any food.
Frequently asked questions
Is amaranth a grain?
It is a tiny seed cooked and eaten like a grain, which is why it is called a pseudocereal. [1] Harvard's Nutrition Source lists it among unprocessed whole grains. [13]
Is amaranth gluten-free?
Yes, it is naturally gluten-free. [3] [2] Choose a gluten-free label if you have celiac disease, because of cross-contact. [2] [4]
Does amaranth have more iron than other grains?
USDA lists 2.1 mg of iron per 100 g cooked amaranth (12% of the Daily Value) and 7.61 mg per 100 g dry. [5] [9] We did not read a trial showing that eating amaranth raises iron levels in people.
Is there proof that amaranth is good for the heart?
No. We did not find a trial of the whole grain for heart or cholesterol outcomes. An uncontrolled children's study of an isolated protein saw cholesterol trend down. [11]
Can amaranth cause an allergic reaction?
We did not find a source we could read on amaranth grain allergy. Call 911 for trouble breathing or swelling of the face or throat after any food. [8]
References
- Alva-De-La-Cruz K et al. Amaranth (Amaranthus caudatus L.): nutritional composition, bioactive compounds, processing technologies, food applications, and future perspectives. 2026. (abstract read via Europe PMC) Read 2026-10-24.
- NIDDK. Eating, diet and nutrition for celiac disease. Read 2026-10-24.
- Celiac Disease Foundation. Gluten-free foods. Read 2026-10-24.
- FDA. Questions and Answers: Gluten-Free Food Labeling Final Rule. 2022. (content current as of 2022-06-30) Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Amaranth grain, cooked (SR Legacy, FDC 170683). April 2018 release. Read 2026-10-24.
- Yoseph A et al. Effect of amaranth flatbread on maternal anthropometry during pregnancy: evidence from a cluster-randomized controlled trial in Southern Ethiopia. 2026. (abstract read via Europe PMC) Read 2026-10-24.
- Nikolaou A 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. 2026. (abstract read via Europe PMC) Read 2026-10-24.
- MedlinePlus. Food allergy. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Amaranth grain, uncooked (SR Legacy, FDC 170682). April 2018 release. Read 2026-10-24.
- Vasile AM et al. Amaranth seeds as lactic acid bacteria fermentation substrates: prospects for metabiotic foods and functional ingredients. 2026. (abstract read via Europe PMC) Read 2026-10-24.
- Barba-de la Rosa AP et al. Dietary supplementation with amaranth protein isolate modulates the gut microbiota in children with overweight and obesity: a nonrandomized trial. 2026. (abstract read via Europe PMC) Read 2026-10-24.
- Aune D et al. BMJ. 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. 2016. (abstract read via Europe PMC) Read 2026-10-24.
- Harvard T.H. Chan School of Public Health. Whole grains (The Nutrition Source). Read 2026-10-24.
- NHS. Starchy foods and carbohydrates. Read 2026-10-24.