Amaranth is tiny pseudo-grain with a slightly nutty and earthy flavour. A pseudo grain refers to a seed that is eaten in the same way as a cereal grain but doesn’t come from the “true” cereal botanical family (named Poaceae), that includes common grains such as wheat, barley, rice, and rye. Other common pseudo grains are quinoa and buckwheat.
Amaranth has a fine texture and a pleasant, subtle crunch when cooked. Originating from Central and South America, this pseudo grain has been a staple food in indigenous diets for centuries, and it is particularly prized in Aztec culture, where is commonly used in porridges, soups and gluten-free baked goods. Note that the leaves of the amaranth plant are also consumed as a vegetable, with a similar usage to spinach.
Nutritionally, amaranth is high in fibre, magnesium, phosphorus, iron, copper, and vitamin B6. It’s also a source of calcium, potassium, zinc, and folate.
Amaranth is gluten-free, making it suitable for those with gluten intolerance or coeliac disease.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Amaranth has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook amaranth. Cooking times can vary depending on the variety and type of amaranth.
As a general rule of thumb, to cook amaranth, use a ratio of 1 part of amaranth to 2 ½ parts of water or broth. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes until the liquid is absorbed and the grains are tender. Stir occasionally to prevent sticking.
There is no such thing as "non-whole grain" amaranth. Amaranth flour made from whole amaranth seeds is considered a whole grain product.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
