Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Puffed amaranth

Puffed amaranth is gluten-free and is high in protein. You can make it yourself and add it to muesli, granola, baked goods, or snack bars.

Pictogram nutrient tables

Puffed amaranth is about the size of a mustard seed. You can purchase it at many health food stores or online or make it yourself. It is more widespread in Europe than in North America. From a nutritional point of view, amaranth is very valuable as it contains high amounts of essential amino acids, iron, unsaturated fatty acids, and fiber. As it is one of the gluten-free pseudograins (Amaranthaceae), amaranth is a whole grain that can be used in case of gluten intolerance.

Culinary uses:

Puffed amaranth can be eaten as a snack on its own or in combination with other grains. It is also a nice ingredient to use in homemade snack bars, baked goods, desserts, cookies, cakes, breadcrumb coatings, and vegan Raffaellos.

Making it yourself:

You can easily make puffed amaranth yourself. Add a tablespoon of amaranth to a very hot saucepan with high sides, and it will start puffing immediately. Hold the saucepan right above the burner and shake it back and forth. In just a few seconds, the puffed amaranth will be ready and you can transfer it to another container to cool. Before you pop a second batch, it is important to wipe out the saucepan with a clean kitchen towel.

Nutritional information:

Wikipedia: One cup (2.4 dl, 245 g) of cooked amaranth grain (from about 65 g raw) provides 251 calories and is an excellent source (20% or more of the Daily Value, DV) of protein, dietary fiber, and some dietary minerals. Amaranth is particularly rich in manganese (105% DV), magnesium (40% DV), iron (29% DV), and selenium (20% DV). Cooked amaranth leaves are a rich source of vitamin A, vitamin C, calcium, manganese, and folate. Amaranth does not contain gluten. Amaranth contains phytochemicals that may be antinutrient factors, such as polyphenols, saponins, tannins, and oxalates which are reduced in content and effect by cooking.1

Health aspects:

Amaranth contains high levels of iron and is therefore a good choice for people who have an iron deficiency or women who are pregant.2


It is important to note that the high temperatures required for the puffing process will cause at least parts of the unsaturated fatty acids to be adversely transformed (trans fatty acids). For this reason, puffed food should not be consumed regularly or in large quantities.

Amaranth contains certain tannins that can inhibit the absorption and digestion of vitamins, protein, and trace elements. In addition, it is rich in oxalic acid, and people who are more inclined to get kidney stones (or have limited kidney function) should only consume it in small amounts.2

General information:

Amaranthus, collectively known as amaranth, is a cosmopolitan genus of annual or short-lived perennial plants. Some amaranth species are cultivated as leaf vegetables, pseudocereals, and ornamental plants. Most of the Amaranthus species are summer annual weeds and are commonly referred to as pigweed. Catkin-like cymes of densely packed flowers grow in summer or autumn. Approximately 60 species are recognized, with inflorescences and foliage ranging from purple, through red and green to gold. Members of this genus share many characteristics and uses with members of the closely related genus Celosia. "Amaranth" derives from Greek ἀμάραντος (amárantos), "unfading", with the Greek word for "flower", ἄνθος (ánthos), factoring into the word's development as amaranth. Amarant is an archaic variant.1


Known to the Aztecs as huāuhtli, amaranth is thought to have represented up to 80% of their energy consumption before the Spanish conquest. Another important use of amaranth throughout Mesoamerica was to prepare ritual drinks and foods. To this day, amaranth grains are toasted much like popcorn and mixed with honey, molasses, or chocolate to make a treat called alegría, meaning "joy" in Spanish. Diego Durán described the festivities for Huitzilopochtli, the name of which means "left side of the hummingbird" or "hummingbird left-hand" (Real hummingbirds feed on amaranth flowers). The Aztec month of Panquetzaliztli (7 December to 26 December) was dedicated to Huitzilopochtli. People decorated their homes and trees with paper flags; ritual races, processions, dances, songs, prayers, and finally human sacrifices were held. This was one of the more important Aztec festivals, and the people prepared for the whole month. They fasted or ate very little; a statue of the god was made out of amaranth seeds and honey, and at the end of the month, it was cut into small pieces so everybody could eat a little piece of the god. After the Spanish conquest, cultivation of amaranth was outlawed, while some of the festivities were subsumed into the Christmas celebration.

Because of its importance as a symbol of indigenous culture, its gluten-free palatability, ease of cooking, and a protein that is particularly well-suited to human nutritional needs, interest in grain amaranth (especially A. cruentus and A. hypochondriacus) revived in the 1970s. It was recovered in Mexico from wild varieties and is now commercially cultivated. It is a popular snack sold in Mexico, sometimes mixed with chocolate or puffed rice, and its use has spread to Europe and parts of North America. Amaranth and quinoa are not grasses and are called pseudocereals because of their similarities to cereals in flavor and cooking.


  1. Wikipedia. Amaranth [Internet]. Version dated August 26, 2018 [Cited on September 14, 2018]. Available at:
  2. Wikipedia. Amarant (Pflanzengattung) [Internet]. Version dated January 11, 2018 [Cited on January 20, 2018]. Available at: