Amaranth
Serving size: 1 cup cooked (246g)
Why Eat Amaranth?
Amaranth is an ancient pseudocereal (like quinoa) that's naturally gluten-free and provides complete protein. It's exceptionally high in manganese, magnesium, iron, and phosphorus, and was a staple of Aztec civilization for its remarkable nutrient density.
Amaranth contains 1.8x more manganese per serving than Quinoa.
At a Glance
Nutrient Fingerprint
Amaranth's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Manganese (% DV) vs similar Grains
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Amaranth per serving (1 cup cooked (246g)), grouped by category.
5.2 g per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Amaranth
Storage & Selection Tips
How to Select
Choose whole amaranth grains (tiny, sand-like seeds). Amaranth flour is also available for gluten-free baking. Look for it in health food stores or online.
How to Store
Store in an airtight container in a cool, dark place. The high oil content means it can go rancid faster than some grains.
Shelf Life
Dry amaranth lasts 4-6 months at room temperature, longer if refrigerated. Cooked amaranth keeps 3-5 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Amaranth Appears in These Nutrient Guides
Magnesium
38% DV per serving
Iron
29% DV per serving
Calcium
9% DV per serving
Zinc
19% DV per serving
Folate
14% DV per serving
Fiber
19% DV per serving
Potassium
7% DV per serving
Selenium
25% DV per serving
Vitamin E
3% DV per serving
Manganese
91% DV per serving
Phosphorus
29% DV per serving
Copper
44% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
4% DV per serving
Vitamin B6
18% DV per serving
Protein
19% DV per serving
Sodium
1% DV per serving
Similar Foods (Grains)
Compare Amaranth
See how Amaranth stacks up against another food, nutrient by nutrient.
Amaranth Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.