Amaranth

Preparation, uses, and tips

In baking, combine small amounts of amaranth with other flours. Or heat it in a heavy, dry skillet until the seeds pop, and serve it with milk and strawberries as a breakfast cereal. Or, steam amaranth with vegetable broth and serve it as a side dish with toasted sesame seeds. Steamed or boiled amaranth congeals as it cools, so it must be eaten right away.

Buying and storing tips

Find amaranth in most natural foods and grocery stores; buy it in bulk for maximum savings. Store it in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Varieties

Amaranth is used in cereals and in baked goods, such as biscuits, cookies, and breads, and is available packaged as a whole grain or flour.

Nutrition Highlights

Amaranth, 1 cup (195g)
Calories: 729
Protein: 28g
Carbohydrate: 129g
Total Fat: 12.7g
Fiber: 29.6g
*Excellent source of: Calcium (298mg), Iron (14.8mg), Magnesium (519mg), and Folate (95.5mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.