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Amaranth is a tiny seed eaten like a grain, and a cooked cup supplies about 9 grams of protein, 5 grams of fiber and large shares of the Daily Value for manganese, magnesium, copper, iron and phosphorus, according to USDA data. It is naturally gluten-free, cooks into a soft, porridge-like texture and can even be popped like popcorn. Below are the USDA amaranth nutrition facts, how it compares with quinoa and rice, what is and is not known about amaranth benefits, its gluten-free status, and the leafy greens of the same plant.
Peptide Labs does not sell amaranth or amaranth products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cooked cup of amaranth grain has about 251 calories, 9 grams of protein and 5 grams of fiber in USDA data.
- The same cup covers about 91% of the Daily Value for manganese, 38% for magnesium and 29% for iron.
- Amaranth is a pseudocereal: a seed from a broadleaf plant, not a cereal grass like wheat or rice.
- It is naturally gluten-free, but cross-contact can happen, so people with celiac disease should look for tested or labeled gluten-free products.
- We found no large human trials of amaranth as a whole food; its case rests on its nutrient profile.
What is amaranth grain?
Amaranth is the name of a genus, Amaranthus, with more than 70 species. According to the Whole Grains Council, three species are grown for their seeds (Amaranthus cruentus, A. hypochondriacus and A. caudatus), and they come from Mexico, Central America and the Andes. Amaranth seeds found in northern Argentina date back about 7,000 to 8,000 years, and amaranth was one of the major crops collected as tribute in the Aztec empire.
Botanically, amaranth is a pseudocereal. It is not in the grass family like wheat, rice, oats or teff, but its seeds are eaten the same way and it is counted as a whole grain. Each seed is only about a millimeter across, so the bran and germ make up a large share of what you eat. The plant’s broad leaves are also eaten as a vegetable in many parts of the world, which is why you may see amaranth sold both as a grain and as a green.
Amaranth nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for cooked amaranth grain (FDC 170683), converted to the USDA 1-cup portion of 246 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked amaranth grain) | Per 1 cup (246 g) | % Daily Value |
|---|---|---|
| Calories | 251 | Not applicable |
| Protein | 9.3 g | 19% |
| Total fat | 3.9 g | 5% |
| Carbohydrate | 46.0 g | 17% |
| Fiber | 5.2 g | 18% |
| Manganese | 2.1 milligrams | 91% |
| Copper | 0.37 milligrams | 41% |
| Magnesium | 160 milligrams | 38% |
| Iron | 5.2 milligrams | 29% |
| Phosphorus | 364 milligrams | 29% |
| Zinc | 2.1 milligrams | 19% |
| Vitamin B6 | 0.28 milligrams | 16% |
| Folate | 54 micrograms | 14% |
| Calcium | 116 milligrams | 9% |
| Potassium | 332 milligrams | 7% |
| Sodium | 15 milligrams | 1% |
Two things stand out in the USDA amaranth nutrition data. First, the mineral density is high for a grain: a single cup gets close to the full Daily Value for manganese and covers more than a third for magnesium and more than a quarter for iron and phosphorus. That is why amaranth fits on our lists of magnesium sources and iron sources. Keep in mind that iron from plant foods is the non-heme type, which the body absorbs less readily than iron from meat. Second, the protein is a little higher than in most grains. Uncooked amaranth is about 14% protein by weight in USDA data, and the Whole Grains Council describes it as a complete protein that contains all nine essential amino acids, including lysine, which most cereal grains are low in.
What amaranth is not: it is not a low-carb food. A cooked cup has about 46 grams of carbohydrate, similar to a cup of rice, and B vitamins such as thiamin and riboflavin are low in the cooked grain.
Amaranth vs quinoa and rice
Amaranth is often grouped with quinoa, another seed eaten as a grain. The comparison below uses USDA SR Legacy values for one cooked cup of each food.
| Per cooked cup (USDA) | Amaranth | Quinoa | Brown rice | White rice (enriched) |
|---|---|---|---|---|
| Calories | 251 | 222 | 248 | 205 |
| Protein | 9.3 g | 8.1 g | 5.5 g | 4.3 g |
| Fiber | 5.2 g | 5.2 g | 3.2 g | 0.6 g |
| Magnesium | 160 milligrams | 118 milligrams | 79 milligrams | 19 milligrams |
| Iron | 5.2 milligrams | 2.8 milligrams | 1.1 milligrams | 1.9 milligrams |
| Calcium | 116 milligrams | 31 milligrams | 6 milligrams | 16 milligrams |
| Manganese | 2.1 milligrams | 1.2 milligrams | 2.0 milligrams | 0.75 milligrams |
Per cup, amaranth edges out quinoa on protein, magnesium, iron and calcium, with about the same fiber and a few more calories. Both beat brown and white rice on protein and fiber. Rice still has a place in a balanced diet. Our guides to quinoa, brown rice and oats cover those grains in more depth, and our guide to teff covers another tiny gluten-free grain with an even higher fiber count.
Is amaranth gluten free?
Yes. The Celiac Disease Foundation lists amaranth among naturally gluten-free grains. The catch is cross-contact: the foundation notes that some naturally gluten-free grains can pick up gluten from wheat, barley or rye during harvesting and processing. Practical steps it suggests:
- Choose amaranth tested for gluten or labeled gluten-free. Under FDA rules (21 CFR 101.91), a food labeled gluten-free must contain less than 20 parts per million of gluten.
- Skip bulk bins, where shared scoops can carry flour from other grains.
- Read the ingredient list of mixed products. Amaranth crackers, cereals and breads can contain wheat flour as well.
If you have celiac disease and still have symptoms on a gluten-free diet, talk to your gastroenterologist or a dietitian rather than guessing at the cause. Amaranth is not one of the nine major food allergens FDA lists, though any food can cause an allergy in some people.
Amaranth benefits: what the research does and does not show
Searches of the research literature turn up many laboratory and animal studies of amaranth proteins, oils and compounds, but we did not find large human trials testing amaranth as an everyday food against a comparison diet. That means the honest summary of amaranth benefits is nutritional rather than medical:
- It adds plant protein and fiber, so it can help round out meals built around protein foods and fiber-rich foods.
- It is a whole grain by default, since the tiny seed is eaten with its bran and germ.
- It supplies minerals many grains provide in smaller amounts, especially magnesium, iron and manganese.
- It gives people avoiding gluten another grain option beyond rice and corn.
Claims that amaranth itself lowers cholesterol, controls blood sugar or helps with weight go beyond the evidence we could verify. Enjoy it as a nutritious grain swap, not as a remedy.
Amaranth greens
The leaves of amaranth plants are a cooking green in their own right. USDA SR Legacy values for boiled amaranth leaves (FDC 169202) show a very different profile from the seeds: few calories, but large shares of the Daily Value for vitamin C, calcium, potassium and vitamin A.
| Nutrient (boiled amaranth leaves) | Per 1 cup (132 g) | % Daily Value |
|---|---|---|
| Calories | 28 | Not applicable |
| Vitamin C | 54 milligrams | 60% |
| Calcium | 276 milligrams | 21% |
| Vitamin A | 183 micrograms | 20% |
| Folate | 75 micrograms | 19% |
| Potassium | 846 milligrams | 18% |
| Iron | 3.0 milligrams | 17% |
| Magnesium | 73 milligrams | 17% |
Use the greens the way you would use spinach or other cooking greens. Our guide to leafy greens compares more options.
How to cook and use amaranth
Amaranth does not cook up fluffy like rice. The Whole Grains Council notes that it works well in porridge or polenta-style recipes, because the seeds release starch and turn creamy. Common uses:
- A warm breakfast porridge, alone or mixed with oats.
- Popped amaranth, made by heating the dry seeds until they puff like tiny popcorn, sprinkled on yogurt or salads.
- Amaranth flour blended with other flours in gluten-free baking.
- A thickener for soups and stews.
Follow the package for cooking water and time, since they vary by brand. Store the seeds in a sealed container in a cool, dry place.
Frequently Asked Questions
What is amaranth?
Amaranth is the seed of Amaranthus plants, eaten like a grain. It is a pseudocereal, meaning it is not a grass like wheat or rice, but it is counted as a whole grain.
Is amaranth gluten free?
Yes, it is naturally gluten-free. Cross-contact can occur during harvest and processing, so people with celiac disease should choose products tested or labeled gluten-free.
What is the nutrition of a cup of cooked amaranth?
USDA data show about 251 calories, 9 grams of protein, 5 grams of fiber, 91% of the Daily Value for manganese, 38% for magnesium and 29% for iron.
Is amaranth a complete protein?
The Whole Grains Council describes amaranth as a complete protein with all nine essential amino acids, including lysine.
Is amaranth healthier than quinoa?
Per cooked cup in USDA data, amaranth has a bit more protein, magnesium, iron and calcium, with similar fiber. Both are nutritious gluten-free options.
Can you eat amaranth leaves?
Yes. The leaves are eaten as a cooked green, and USDA values show they are rich in vitamin C, calcium and potassium.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have celiac disease or a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Teff: USDA Grain Nutrition, Teff Flour and Gluten-Free Facts, Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.