Tiny, nutty, puffed-like grain that cooks to a slightly sticky porridge or can be popped like popcorn. Unlike most grains, amaranth contains all nine essential amino acids — a complete protein (9g protein per cup cooked). Gluten-free. Rich in iron, calcium, magnesium, lysine (the amino acid most deficient in grain-based diets), and squalene — a powerful antioxidant also found in olive oil.
Bob's Red Mill carries amaranth grain widely. Available at Whole Foods, health food stores, and online. Affordable. Growing availability at mainstream stores.
The lysine content is the nutritional story. Lysine is the limiting amino acid in virtually all grain-based diets — the one amino acid grains can't provide adequately, creating the primary protein limitation in plant-based eating. Amaranth grain is the rare grain that provides substantial lysine (910mg per 100g cooked) — enabling muscle protein synthesis without meat. For iron deficiency, amaranth provides 29% DV iron per cup — exceeding meat in iron density per calorie. The squalene content (rare in grains) provides antioxidant and cholesterol-lowering effects similar to olive oil. For cardiovascular disease: a 2014 Brazilian study found amaranth oil supplementation reduced LDL by 21% and total cholesterol by 15% over 4 weeks. For women managing fibroid-associated iron-deficiency anemia through heavy menstrual bleeding, amaranth is a practical daily iron source.
Cook like oatmeal: 1 cup amaranth + 2.5 cups water, simmer 20 minutes stirring occasionally — becomes a porridge consistency. Pop it: dry amaranth seeds in a hot dry pan 30 seconds until popped like miniature popcorn. Blend popped amaranth into trail mix or granola. Amaranth flour: available for gluten-free baking.
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