What Is Amaranth?
Amaranth is a flowering plant whose tiny seeds have been consumed as a staple grain by Aztec and Inca civilizations for thousands of years. It is technically a pseudocereal — like quinoa and buckwheat — because it is botanically a seed, not a true grass grain. This distinction is nutritionally meaningful: amaranth contains a complete protein profile and is naturally free of gluten.
Gluten-Free Status
Amaranth is naturally gluten-free. However, it is often grown and processed near wheat and other gluten-containing crops. If you have celiac disease, buy amaranth labeled gluten-free. In the United States that label means the food contains less than 20 parts per million of gluten (FDA, Gluten and Food Labeling). A certification mark adds a third-party check.
Nutritional Profile
- Complete protein: Contains all nine essential amino acids — rare among plant foods
- Protein content: 13–14 g per 100 g of flour
- Lysine: Higher lysine content than most grains, an amino acid often limiting in plant-based diets
- Iron: 7.6 mg per 100 g — very high for a plant food
- Calcium, magnesium, phosphorus: All meaningfully present
- Fiber: High in soluble fiber, which supports cardiovascular health
Flavor and Texture
Amaranth flour has an earthy, slightly nutty, and sometimes grassy flavor that is more pronounced than rice flour but subtler than teff. It produces a dense crumb when used alone, similar to whole wheat flour in baking weight. As with other strong-flavored GF flours, it works best blended with milder starches.
How to Use Amaranth Flour
- Quick breads, muffins and pancakes: use amaranth as a small part of a blend with milder flours and starches, such as rice flour, sorghum flour and tapioca starch
- Cookies: a little amaranth in a rice and tapioca blend adds chew
- Pasta: blend amaranth with rice flour for a firmer dough
- Porridge: simmer whole amaranth grain in water; follow the package directions for amounts and time
These are starting points. Begin with a small share of amaranth and adjust over a few bakes.
Popped Amaranth
Like teff, amaranth seeds can be popped. Heat a dry skillet over high heat. Add 1 tablespoon of dry amaranth. Shake constantly for 10–15 seconds until the seeds pop. Popped amaranth is crunchy and nutty — use as a topping, mix into energy bars, or press into polenta-like cakes.
Amaranth Brands to Look For
- Bob's Red Mill Organic Amaranth Grain (whole grain, labeled gluten-free on the product page)
- NOW Real Food Organic Amaranth Whole Grain (labeled gluten-free; NOW says products with its gluten-free seal contain 20 ppm or less of gluten)
Both are whole grain. Pop them as described above, or look for an amaranth flour bag that says gluten-free.
Storage
Amaranth flour contains oils that oxidize quickly. Store in an airtight container in the refrigerator for up to 6 months, or freeze for up to 1 year. Buy in quantities you will use within 3 months if storing at room temperature.
Always verify that any food products you use are certified gluten-free. Individuals with celiac disease should consult their healthcare provider before making significant dietary changes.