Amaranth

Overview

Amaranth is a gluten-free pseudograin that provides complex carbohydrates, fibre, and a useful plant-protein contribution, alongside minerals such as magnesium, iron, zinc, and selenium [2]. Compared with many refined grain products, it offers a denser micronutrient profile and can broaden whole-grain diversity in plant-forward dietary patterns.

Protein quality in amaranth is better interpreted as balanced but lysine-limited, rather than "complete" in practical meal planning terms; pairing with legumes remains the most reliable way to improve essential amino-acid balance across a day [1,2]. In the BRAIN Diet framework, amaranth is best used as a rotating whole-grain/pseudograin option that supports mineral intake and dietary variety while fitting into complementary protein strategies [2].

Key Nutritional Highlights

• Relatively high iron among BRAIN Diet grains and pseudograins (~7.6 mg per 100 g; USDA flour basis) [2].
• Magnesium (~233 mg), zinc, and selenium alongside fibre (~7.2 g per 100 g) [2].
• Plant protein ~13 g per 100 g; lysine-limited like other grains [1,2].
• Gluten-free pseudograin useful for rotating whole-grain diversity in plant-forward patterns [2].

Food Context

Synergies

• Pair with legumes (lentils, chickpeas) for lysine complementarity [1,2].

Preparation

• Rinse before cooking to reduce saponins.
• Can be used in porridge, baked goods, or fermented breads; preparation affects tolerance and mineral availability.

Essential Amino Acid Profile

Amaranth provides a useful plant protein source but is not a complete protein.

Notable amino acids:

• Methionine (relatively higher than in legumes)

Limiting amino acids:

• Lysine (typical of grains)

Protein pairing strategy:

Grains such as amaranth are relatively higher in methionine but lysine-limited. Combining with legumes (e.g. lentils, chickpeas) creates a more balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	378 kcal	—
Protein	13.2 g	—
Total fat	6.2 g	—
Carbohydrates	68.8 g	—
Fibre	7.2 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	7.6 mg	42%
Zinc	3 mg	27.3%
Magnesium	232.7 mg	55.4%
Selenium	21.1 µg	38.4%
Calcium	135.2 mg	13.5%
Potassium	395.8 mg	11.6%
Vitamin B6	0.4 mg	22.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Flour, amaranth, FDC ID 2512371, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

7 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Report recommending the Digestible Indispensable Amino Acid Score (DIAAS) as the preferred method for evaluating dietary protein quality, replacing PDCAAS, and detailing methodology and implications for human nutrition. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation

[2] Magnesium (~233 mg), zinc, and selenium alongside fibre (~7.2 g per 100 g). Mariotti & Gardner 2019. Dietary Protein and Amino Acids in Vegetarian Diets—A Review