Grains & Rice

Amaranth

Tiny gluten-free pseudo-grain popped or cooked into porridge.

Amaranth is the tiny seed of an ancient leafy plant, used as a gluten-free pseudo-cereal high in protein. It is popped into crisp puffs for Mexican alegría and Indian rajgira sweets, or simmered into porridge and added to baked goods. Its earthy, peppery flavor and sticky texture set it apart from true grains.

Amaranth is a tiny, nutrient-dense pseudo-cereal that has sustained peoples across the Americas for over eight thousand years. Unlike true grains, amaranth comes from a broadleaf plant (Amaranthus), making it technically a seed rather than a grain—which is why it earns the classification pseudo-cereal. The plant produces thousands of tiny, round seeds in hues ranging from cream and gold to deep burgundy and black, each one packing remarkable nutritional density. Ancient civilizations from the Aztecs to the Incas relied on amaranth as a dietary staple, using it in everything from ceremonial cakes to everyday porridges, until Spanish colonizers attempted to suppress its cultivation alongside other native foods. The grain nearly vanished from global kitchens for centuries before experiencing a modern revival as a gluten-free nutrition powerhouse.

What sets amaranth apart is its exceptional protein content—13 to 14 percent by weight, with the rare advantage of being a complete protein containing lysine, an amino acid largely absent from other grains. This makes it especially valuable for plant-based diets. The seeds have a distinctive earthy, nutty flavor with a slight peppery edge that is more assertive than quinoa, adding real personality to dishes rather than just serving as a blank canvas. When cooked, amaranth releases abundant starch and triples in volume, transforming from tiny beads into a creamy porridge or a slightly chewy, risotto-like consistency depending on the liquid ratio. The entire amaranth plant is edible: the greens cook like spinach and pack even more iron and calcium, while the seeds can be popped, flaked, ground into flour, or sprouted for different culinary applications.

Measured in: g
Storage: Pantry

Types & varieties

Amaranthus hypochondriacus

Primary grain variety; tall plant with upright, colorful plumes; most common for commercial grain production

Amaranthus cruentus

Widely cultivated grain amaranth; also called red amaranth; good for both seed and greens

Amaranthus tricolor

Grown primarily for leaves; used as a spinach substitute; also called Chinese amaranth or hinn choy

Golden Giant

Pale cream to gold colored grain; mild flavor; popular commercial variety

Red Amaranth

Deep burgundy-red leaves and grain; used in Hopi cooking; prized for natural dye and visual appeal

Love-lies-bleeding

Ornamental amaranth with dramatic cascading red tassels; seeds and young leaves are edible

Toasting and Popping Amaranth

Toasting dry amaranth grains before cooking deepens their flavor and eliminates any residual bitterness. Heat a dry heavy-bottomed skillet over medium heat, add the grains in a single layer, and stir frequently for 3 to 5 minutes until fragrant and you hear a faint pop. For popped amaranth—a delightfully light, popcorn-like treat—use a smaller heavy-bottomed pot with a tight-fitting lid. Add just 2 to 3 tablespoons of grain at a time to the dry pot, cover immediately, and shake continuously over medium heat. The grains pop within seconds, so stay alert. Transfer popped amaranth to a baking sheet immediately to cool in a single layer; this prevents clumping and ensures maximum crispness.

Work in very small batches when popping to prevent burning
Listen for the popping sounds to know when it's done
Cool completely before storing to maintain crunch

Cooking Whole Amaranth

Rinse amaranth thoroughly under cold water in a fine-mesh strainer before cooking to remove any debris and residual saponins. For a creamy porridge, use a 3-to-1 ratio of liquid to grain; for a denser, more textured result closer to risotto, use 2-to-1. Bring the liquid to a boil, add the rinsed grain, reduce heat to low, and simmer covered for 20 to 30 minutes, stirring every few minutes. Amaranth releases significant starch as it cooks and can stick stubbornly to the bottom of the pot if left unattended. The grain is done when it has absorbed the liquid and developed a thick, creamy consistency.

Stir frequently to prevent sticking
Use a non-reactive pot (stainless steel or enamel)
Season the cooking liquid with salt for better flavor absorption

Common uses

Popped amaranth as a snack or breakfast cereal (like popcorn)Cooked as hot porridge with sweeteners and fruitThickener for soups, stews, and graviesAdded to grain pilafs mixed with rice or quinoaBaked into bread, crackers, and cookies for nutrition and chewAs a coating for fish or meat (popped and crushed)Sprouted for salads and sandwichesCooked greens prepared like spinach, chard, or collardsFried or toasted as a crunchy topping for yogurt, salads, and dessertsPuffed into energy bars with honey or maple syrupIn traditional Mexican soups like pozole and atole variationsMixed into hamburger patties or meatballs for added nutrition

Tips & pitfalls

Toast dry grains in a dry skillet over medium heat 3–5 minutes before cooking to deepen flavor and reduce any residual bitterness
Always rinse amaranth under cold water in a fine-mesh strainer before cooking to remove debris and saponins
Use a 3:1 liquid-to-grain ratio for creamy porridge; use 2:1 for a denser, risotto-like consistency
Stir frequently while cooking—amaranth releases starch readily and will stick to the bottom of the pot if left unattended
Pop amaranth in a dry covered heavy-bottomed pan with just 2–3 tablespoons of grain at a time; work in small batches, keep pot covered, and shake vigorously the entire time to prevent burning
A little goes a long way in grain blends—mix 1 part amaranth with 3 parts milder grains like rice or quinoa to balance its assertiveness
When using as a thickener, dissolve a tablespoon of flour in cold water first, then add to hot liquid to prevent clumping
Store amaranth flour in the freezer to prevent rancidity—amaranth's high oil content causes it to spoil faster than whole grain
For crispier popped amaranth, spread on a baking sheet immediately after popping and let cool in a single layer
Add popped amaranth to batters just before baking to maintain crunch; it will soften if stirred into wet batters too early

Nutrition

23kcal

Energy

96 kJ · per 100 g

Where the calories come from

Protein 34%Carbs 56%Fat 10%

Protein

2.5g

5% DV

Carbs

1% DV

Fat

0.3g

0% DV

Sodium

20mg

1% DV

Notable micronutrients

Vitamin K950% DV

Vitamin C48% DV

Folate21% DV

Calcium17% DV

Vitamin A16% DV

Iron13% DV

Source · USDA FoodData Central · Amaranth leaves, raw

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In the shops

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Good to know

Type: Pseudo-cereal (seed of a broadleaf plant, not a true grain)
Origin: Mesoamerica; cultivated for over 8,000 years by Aztec and Inca civilizations
Flavor: Earthy, nutty, slightly peppery—more assertive than quinoa
Protein content: 13–14% by weight; complete protein with lysine (rare in grains)
Gluten: Naturally gluten-free
Cooking time: 20–30 minutes for whole grain; leaves cook in 2–4 minutes like spinach
Yield: Triples in volume when cooked; releases starch readily
Storage (uncooked): Airtight container in cool, dark place up to 6 months; refrigerate for longer shelf life
Storage (cooked): Refrigerate up to 5 days; freezes well for up to 3 months

Substitutes

Quinoa — Similar cooking time and method; milder flavor; use 1:1 ratio
Millet — Comparable texture and neutral flavor; cook with slightly more liquid (4:1)
Buckwheat groats — Similar earthiness and cooking time; naturally gluten-free
Sorghum — Harder texture but works well in grain blends; requires longer cooking (45–60 min)
Wheat berries (if gluten-free not required) — Longer cooking time (60–90 min); nuttier chew; use 4:1 liquid ratio

Pairs with

Honey Maple syrupBanana and berriesCinnamon and vanillaNuts and seeds (almonds, walnuts, sesame)Dried fruits (apricots, dates, raisins)Coconut milkSweet potatoesBlack beansLemon and fresh herbsTomatoes, garlic, and onionsEggs

Also called

Rajgira · Amaranth Seed