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

• Highest iron among BRAIN Diet grain and pseudograin pages (per 100 g).
• Provides complex carbohydrates for meal energy and dietary pattern flexibility.
• Typically contributes more fibre and micronutrients than refined grain products.
• Plant-protein quality is useful but context-dependent; amino-acid complementarity can improve coverage.
• Naturally low in saturated fat.
• Processing and preparation methods (refining, fermentation, soaking/rinsing, cooking) influence tolerance and nutrient availability.

Food Context

Synergies

• Pair with legumes if needed

Preparation

• Can be used in sourdough/fermented breads for GABA
• Rinse before cooking to remove saponins
• Part of pseudograin diversity

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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Magnesium

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

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

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] Protein quality evaluation framework (DIAAS) FAO 2013

[2] Plant-protein adequacy, limiting amino acids, and practical complementarity Mariotti & Gardner 2019