Plant Based Diet
Plant Based Diet
By | December 1st, 2013 | Modified - December 4th, 2014

Amaranth Grain Nutrition

Amaranth Grain Nutrition
Amaranth Grain Nutrition

Amaranth grain is not a grain but it is the seed produced by the amaranth plant, and it is actually a pseudo-grain or pseudo-cereal.

It is referred to as a grain like wheat, oats, and sorghum because its overall nutrient profile is similar to that of these cereal grains.

Amaranth grain has a similar nutrient makeup to these grains but it doesn’t contain gluten and it is a good grain alternative for people who have celiac disease or who are sensitive to gluten.

One very special thing about amaranth grain is it contains vitamin C compared to other grains that do not. This is important because iron in vegetation is the non heme form of iron which is harder for the body to absorb on its own. Non heme iron is more easily absorbed when combined with vitamin C, which reduces the risks of anemia in vegans and vegetarians.

Amaranth Grain Preparation

Amaranth grain is used just like other grains are used. It is prepared to be eaten like rice by adding 2 1/2 cups of water to 1 cup of amaranth. Let the amaranth grain cook for 20 minutes until it is fluffy.

You can make a porridge by adding 3 cups of water instead of 2 1/2 cups of water and let it cook for 30 minutes.

Amaranth grain is ground into a flour like wheat is and is used to make bread, cookies, and even waffles. It can be popped like popcorn by adding 2 tablespoons at a time to a very hot pot while stirring. Remove the popped amaranth right away so it doesn’t burn.

Amaranth Grain Nutrition

Values are based on 1 cup of uncooked amaranth grain:

Nutritional Value of Amaranth Grain: Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Amaranth Grain Macronutrients

Nutrient Amount %DV
Calories/Energy 716kcal 33%
Total Carbohydrates 127g 42%
Dietary Fiber 13g 52%
Sugars 3g
Total Fat 14g 21%
Monounsaturated fat 3.3g
Polyunsaturated fat 5.4g
Saturated fat 2.8g 14%
Protein 26g
Cholesterol 0mg 0%

Amaranth Grain Vitamins

Nutrient Amount %DV
Vitamin A 3.9IU 0%
Vitamin B1 (Thiamin) 0.2mg 15%
Vitamin B2 (Riboflavin) 0.4mg 23%
Vitamin B3 (Niacin) 1.8mg 9%
Vitamin B6 1.1mg 57%
Vitamin B9 (Folate) 158mcg 40%
Vitamin B12 0.0mcg 0%
Vitamin C 8.1mg 14%
Vitamin D ~ ~
Vitamin E 2.3mg 11%
Vitamin K 0mcg 0%

Amaranth Grain Minerals

Nutrient Amount %DV
Calcium 307mg 31%
Iron 14.7mg 82%
Magnesium 479mg 120%
Phosphorus 1075mg 108%
Potassium 980mg 28%
Sodium 7.7mg 0%
Zinc 5.5mg 37%
Copper 1.0mg 51%
Manganese 6.4mg 322%
Selenium 36.1mcg 52%

Values based on USDA SR-26 Amaranth Grain, Uncooked, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional.

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About Author:

I obtained a Certificate in Plant Based Nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and have studied social work. I am a web designer/developer and I enjoy boxing, kick boxing, cycling, power walking, and basically anything challenging, and my plant based diet supports all that I do. Eating a plant based diet and exercising is a great way to achieve healthy living. ~ Natural Life Energy

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