Foundation for 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

Amaranth grain, uncooked

Along with 14% protein, uncooked amaranth contains unsaturated fatty acids, minerals, and lysine. The raw leaves can also be eaten.
76/16/08  LA!:0ALA

Amaranth also includes Amaranthus caudatus, a plant that the indigenous peoples of the Americas cultivated for several thousands of years in the Andes and Central America. The seeds are an important source of protein. With its 60 species, the genus grows all around the globe — except for 
in Antarctica — but primarily in warmer climates and in the Americas. In Europe, it is found in the wild and is in bloom, usually dark purple, from July to September. Amaranth is not resistant to frost.

Harvest and use:

The seeds can be harvested in September and October. Along with 14% protein, they also contain unsaturated fatty acids, minerals, and lysine. Fresh leaves can be used in the same manner as spinach or lettuce, and dried leaves can be made into a medicinal tea. The leaves should be harvested before the flowers. The round, discus-shaped seeds are less than 1 mm thick, but can grow into a plant containing 50 thousand seeds. The lighter-colored seeds are more popular, but species with black seeds produce better leaves.

General information:

From Wikipedia“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 species from Amaranthus 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 and red to green or gold.”


“Ancient amaranth grains still used to this day include the three species, Amaranthus caudatus, Amaranthus cruentus, and Amaranthus hypochondriacus. Although amaranth was cultivated on a large scale in ancient Mexico, Guatemala, and Peru, nowadays it is only cultivated on a small scale there, along with India, China, Nepal, and other tropical countries; thus, there is potential for further cultivation in those countries, as well as in the U.S. In a 1977 article in Science, amaranth was described as "the crop of the future." It has been proposed as an inexpensive native crop that could be cultivated by indigenous people in rural areas for several reasons:

  • It is easily harvested.
  • Its raw seeds are a good source of protein.
  • In cooked and edible forms, amaranth retains adequate content of several dietary minerals.
  • It is easy to cook.
  • As befits its weedy life history, amaranth grains grow rapidly and, in three cultivated species of amaranth, their large seedheads can weigh up to 1 kilogram and contain a half-million small seeds.”

Nutritional value:

“1 cup (2.4dl, 245g) of cooked amaranth grain (from approx. 65 g raw) provides 251 calories and is an excellent source of protein, dietary fiber, and some dietary minerals. Amaranth is particularly rich in manganese, magnesium, iron, and selenium.

Cooked amaranth leaves are an excellent source of vitamin A, vitamin C, calcium, manganese and folate.

Amaranth contains phytochemicals that may be anti-nutrient factors, such as polyphenols, saponins, tannins and oxalates which are reduced in content and effect by cooking.”

Interesting facts:

For the Incas and Aztecs, the Amaranth seeds served as a staple food and meat replacement. However, the Spanish conquerors outlawed the consumption of both amaranth and quinoa, punishable by death, and this caused a famine amongst the indigenous peoples that resulted in more than 10 million deaths.

Nutritional Information per 100g 2000 kCal
Energy 371 kcal18.6%
Fat/Lipids 7 g10.0%
Saturated Fats 1.5 g7.3%
Carbohydrates (inc.dietary fiber) 65 g24.2%
Sugars 1.7 g1.9%
Fiber 6.7 g26.8%
Protein (albumin) 14 g27.1%
Cooking Salt (Na:4.0 mg)10 mg0.4%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
MinManganese, Mn 3.3 mg167.0%
ElemPhosphorus, P 557 mg80.0%
ProtTryptophan (Trp, W) 0.18 g73.0%
ElemMagnesium, Mg 248 mg66.0%
ProtThreonine (Thr, T) 0.56 g60.0%
MinIron, Fe 7.6 mg54.0%
MinCopper, Cu 0.52 mg53.0%
ProtIsoleucine (Ile, I) 0.58 g47.0%
VitVitamin B6 (pyridoxine) 0.59 mg42.0%
ProtValine (Val, V) 0.68 g42.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 2.7 g27.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.18 g73.0%
Threonine (Thr, T) 0.56 g60.0%
Isoleucine (Ile, I) 0.58 g47.0%
Valine (Val, V) 0.68 g42.0%
Lysine (Lys, K) 0.75 g40.0%
Leucine (Leu, L) 0.88 g36.0%
Phenylalanine (Phe, F) 0.54 g35.0%
Methionine (Met, M) 0.23 g24.0%

Vitamins 2000 kCal
Vitamin B6 (pyridoxine) 0.59 mg42.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 82 µg41.0%
Pantothenic acid (vitamin B5) 1.5 mg24.0%
Riboflavin (vitamin B2) 0.2 mg14.0%
Thiamine (vitamin B1) 0.12 mg11.0%
Vitamin E, as a-TEs 1.2 mg10.0%
Niacin (née vitamin B3) 0.92 mg6.0%
Vitamin C (ascorbic acid) 4.2 mg5.0%
Vitamin A, as RAE 0 µg< 0.1%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Phosphorus, P 557 mg80.0%
Magnesium, Mg 248 mg66.0%
Potassium, K 508 mg25.0%
Calcium, Ca 159 mg20.0%
Sodium, Na 4 mg1.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 3.3 mg167.0%
Iron, Fe 7.6 mg54.0%
Copper, Cu 0.52 mg53.0%
Selenium, Se 19 µg34.0%
Zinc, Zn 2.9 mg29.0%