Amaranth

Botanical

What is it

Amaranth (Amaranthus species, especially A. caudatus, A. cruentus, A. hypochondriacus) is a pseudocereal whose seeds and leaves have been used as food for thousands of years, particularly in Mesoamerica.

Evidence for 3 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Plant protein source (including lysine)

Strong Evidence

Amaranth provides high-quality plant protein with relatively high lysine content compared to other cereals.

Gluten-free diet support

Strong Evidence

Amaranth is naturally gluten-free and suitable for celiac disease and gluten sensitivity.

Cholesterol (amaranth oil/squalene)

Limited Evidence

Small studies of amaranth oil suggest mild LDL-lowering effects, possibly via squalene-related mechanisms. Evidence is preliminary.

How it works

Amaranth seed is naturally gluten-free and provides high-quality protein (about 14 percent by weight, with a good amino acid profile including lysine, often limiting in cereals), fiber, magnesium, manganese, iron, and phosphorus. Amaranth oil contains squalene (about 5 to 8 percent), a lipid involved in cholesterol synthesis with potential antioxidant effects. The leaves are a rich source of vitamin A precursors, vitamin C, calcium, and iron. They are eaten as a vegetable in many cultures. Lysine content makes amaranth especially useful in plant-based diets where grain proteins are typically lysine-limited. Amaranth flour is often combined with wheat or used in gluten-free baking.

Dosage

Culinary use as desired. Typical serving: 1/4 cup dry amaranth (about 50 g) provides 7 g protein, 4 g fiber. Sprouted amaranth and amaranth oil supplements vary in standardization.

When and how to take it

Amaranth is consumed as a grain or vegetable at meals. Soaking and cooking improve digestibility and reduce antinutrients (phytic acid, saponins).

3 commercial forms

Compare the main delivery options and what they’re best suited for.

Whole amaranth grain (cooked)

Used like rice or quinoa as a grain alternative.

Standard whole-food form; cook 1:3 with water for 20 to 25 minutes.

Amaranth flour

Adds protein and nutty flavor to baked goods.

Used in gluten-free baking; often combined with other flours.

Amaranth oil (cold-pressed)

Used as a finishing oil or supplement; provides 5 to 8 percent squalene.

Concentrated source of squalene; expensive.

Safety

Generally very safe as food. Naturally gluten-free, suitable for celiac disease. Some people have rare amaranth pollen or seed allergy.

Who should be cautious

Safe for most populations including celiac disease, pregnancy, and breastfeeding (as food).

Interactions

No significant drug interactions reported.

Food sources

Amaranth seed (cooked)

Amount
1 cup
%DV
—

Amaranth leaves (cooked)

Amount
1 cup
%DV
—

Amaranth flour

Amount
30 g
%DV
—

Frequently asked questions

Is amaranth gluten-free?⌄

Yes. Amaranth is a pseudocereal botanically unrelated to wheat and is naturally gluten-free.

Is amaranth a complete protein?⌄

Closer to complete than most cereals because of its high lysine content. Combining with grains is no longer considered necessary, but a mixed protein diet remains best.

References

Amaranth on Wikidata — Wikidata link

Amaranth on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Amaranth (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.