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. For celiac disease management, choose only amaranth flour from a facility that is certified gluten-free, with third-party testing confirming fewer than 20 ppm of gluten.
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.
Baking Ratios and Uses
- Quick breads and muffins: 25% amaranth + 50% rice flour + 25% tapioca starch
- Pancakes: 25% amaranth + 75% sorghum flour — adds nutrition without overwhelming
- Cookies: 20% amaranth + 80% rice and tapioca blend — adds chew
- Pasta: 30% amaranth + 70% rice flour — makes a firm, nutritious GF pasta
- Porridge: Whole amaranth grain simmered in water (1 cup grain : 3 cups water, 20 minutes)
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.
Certified GF Amaranth Brands
- Bob's Red Mill Amaranth Flour (certified GF)
- Anthony's Amaranth Flour (batch-tested, GF dedicated)
- NOW Foods Organic Amaranth Flour (certified GF)
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.