amaranth seed


PRIMARY MICRO NUTRIENTS Manganese, iron, potassium, phosphorus, copper, magnesium
SECONDARY MICRO NUTRIENTS Vitamin B6, folate, zinc, calcium
NUTRITIONAL HIGHLIGHTS Unusually high protein content

  • high content of lysine and methionine, amino acids not usually found in grains
  • protein 90% digestible and absorbable

Less allergenic

FUNCTIONAL BENEFITS Cardio-Vascular and immune health

  • vitamin E fraction (tocotrienols) have anti-oxidant cardiovascular health benefits
  • Tocotrienols, Squalene (fatty acid) and other components reduce cholesterol synthesis and enhance breakdown of cholesterol (into bile by liver enzymes) and have cholesterol lowering activity

Digestive health

  • in a 2016 study amaranth was shown to have prebiotic potential and can serve to improve gastrointestinal health by balancing the levels of good bacteria functioning there. (1)
  • Prebiotics are also  associated with lowered disease risk, lowered inflammation levels and a better functioning immune system.
PHYTONUTRIENTS Phytosterol content

  • prevent chronic degenerative disease
  • inhibit absorption of cholesterol by blocking absorption sites virtue of being structurally similar to cholesterol and steroid
  • enhance immune function and inhibit Epstein Barr virus
  • prevent cancer and have anticancer effects
  • create a complete protein meal with amaranth by combining it with a grain such as buckwheat or rice
  • must be cooked or sprouted
    • in raw form blocks absorption of nutrients in GI tract
    • amino acid lysine sensitive to dry heat (such as popping, dry frying)
    • content of amino acid lysine enhanced by sprouting

Moderate to large amounts of oxalates (kidneys)

Amaranth grain, cooked
Nutrient RDA Unit per 100 g %RDA
Water g 75.16
Energy kcal 102
Protein g 3.8
Total lipid (fat) g 1.58
Carbohydrate, by difference g 18.69
Fiber, total dietary g 2.1
Starch g 16.23
Calcium, Ca 1000.0 mg 47 4.7%
Iron, Fe 8.0 mg 2.1 26.3%
Magnesium, Mg 420.0 mg 65 15.5%
Phosphorus, P 700.0 mg 148 21.1%
Potassium, K 470.0 mg 135 28.7%
Sodium, Na mg 6
Zinc, Zn 11.0 mg 0.86 7.8%
Copper, Cu 0.9 mg 0.149 16.6%
Manganese, Mn 2.3 mg 0.854 37.1%
Selenium, Se 55.0 µg 5.5 10.0%
Vitamin C 90.0 mg 0 0.0%
Thiamin, B1 1.2 mg 0.015 1.3%
Riboflavin, B2 1.3 mg 0.022 1.7%
Niacin, B3 16.0 mg 0.235 1.5%
Pantothenic acid, B5 5.0 mg 0 0.0%
Vitamin B-6 1.7 mg 0.113 6.6%
Folate, total 400.0 µg 22 5.5%
Vitamin B-12 2.4 µg 0 0.0%
Vitamin E (alpha-tocopherol) 15.0 mg 0.19
Tocopherol, beta mg 0.38
Tocopherol, gamma mg 0.05
Tocopherol, delta mg 0.24
Tocotrienol, alpha mg 0
Tocotrienol, beta mg 0
Tocotrienol, gamma mg 0.02
Tocotrienol, delta mg 0

Adapted from:RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database:

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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