Amaranth: Health Benefits, What It Is & How To Cook With This Ancient Grain

We tapped two registered dietitians to get the scoop on amaranth: What it is, why it's nutritionally beneficial, and how to eat it. 

According to registered dietitian Elise Harlow, M.S., RDN, amaranth is a plant that originated in Central America, and its cultivation dates back to Inca, Maya, and Aztec civilizations. 

The seeds themselves are itty-bitty, similar to the size of a poppy seed, and they are light tan and beige colored. Although amaranth can appear in sweet or savory recipes, it does have a potent flavor that makes it difficult to camouflage in some dishes. Expect a nutty taste, grassy scent, and hints of herby flavor. 

"Just 1 cup of cooked amaranth contains over 105% of the recommended daily intake for manganese, an essential trace mineral," Jackson says. She adds that manganese is an important component of the antioxidant enzyme superoxide dismutase, which is a big scientific term for a system that fights free radicals in the body. "It's also responsible for helping to keep our joints healthy," she notes.

"Unlike many grains, amaranth is a complete protein," Jackson says, which means it contains all nine essential amino acids, including lysine, which is typically lacking in most grains. In fact, 1 cup of cooked amaranth contains 9.3 grams of protein1, which is more than double rice's 4.3 grams2. 

Fiber is essential for healthy digestion and regularity, plus it helps keep you fueled and satiated for longer. With 5 grams of fiber per cooked cup, Jackson says amaranth is also a good source of dietary fiber.

While the direct role of amaranth in blood sugar has also primarily only been studied in rats3, the high fiber and protein content indicate that the grain may also help balance blood sugar in humans, too.

One cup of cooked amaranth boasts 116 milligrams of calcium, according to the USDA. Calcium plays a vital role in bone and teeth health and flexibility of muscles. (Pro tip: Vitamin D helps boost calcium absorption, so pair the two together when possible.)

"Amaranth contains a polypeptide called lunasin, which is believed to decrease inflammation in the body4," Jackson says. 

However, squalene isn't just a topical hero: This oil is also found in some foods, including amaranth. And according to Jackson, eating squalene has its own health benefits. "This phytonutrient has been studied for its beneficial effects on cholesterol levels5," she says. Which brings us to our next point:

Squalene doesn't act alone when it comes to the cholesterol benefits of amaranth. "Several studies have shown that amaranth can lower cholesterol," Harlow says. "This effect has been attributed to its unsaturated fatty acid, soluble fiber content, and phytosterols."

We love amaranth in a chocolatey, coconutty breakfast dish like this mood-boosting breakfast bowl. Or add a scoop of amaranth to a salad like this tuna Niçoise variety. Or if you want to keep it plain and simple, serve a cup of this grain alongside your favorite protein and veggie for a nutritionally dense dinner. The options are endless!

Amaranth might date back thousands of years, but its nutritionally rich profile hasn't faded. It's a complete protein, plant-based, and fiber-rich—among other nutritional benefits. This pseudocereal can be used in countless ways and added to just about any meal of the day.