Amaranth Grain (Uncooked)
Amaranth grain is a highly nutritious pseudocereal that has been gaining popularity for its health benefits. This ancient grain is a rich source of plant-based protein, fiber, and essential minerals, making it an excellent addition to a balanced diet. It is versatile, gluten-free, and can be used in various recipes, from porridges to baked goods and salads. Below is a detailed nutritional breakdown of uncooked amaranth grain, highlighting its key ingredients and health benefits.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 371 kcal |
| Protein | 13.56 g |
| Total Fat | 7.02 g |
| Saturated Fat | 1.459 g |
| Carbohydrates | 65.25 g |
| Dietary Fiber | 6.7 g |
| Sugars | 1.69 g |
| Calcium | 159 mg |
| Iron | 7.61 mg |
| Magnesium | 248 mg |
| Phosphorus | 557 mg |
| Potassium | 508 mg |
| Sodium | 4 mg |
| Zinc | 2.87 mg |
| Copper | 0.525 mcg |
| Manganese | 3.333 mg |
| Selenium | 18.7 mcg |
| Vitamin C | 4.2 mg |
| Thiamin (Vitamin B1) | 0.116 mg |
| Riboflavin (Vitamin B2) | 0.2 mg |
| Niacin (Vitamin B3) | 0.923 mg |
| Vitamin B6 | 0.591 mg |
| Folate | 82 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 1.19 mg |
| Vitamin D2 | 0 mcg |
Health Benefits and Dietary Preferences
Amaranth is a powerhouse of essential nutrients, making it a great choice for those seeking a gluten-free, high-protein, and fiber-rich food. Some key benefits include:
- High Protein Content: With 13.56 grams of protein per 100g, amaranth is a valuable protein source for vegetarians, vegans, and anyone looking to boost their protein intake.
- Rich in Minerals: It is particularly rich in iron, magnesium, and phosphorus, which are important for bone health, energy production, and muscle function.
- Dietary Fiber: With 6.7 grams of fiber per 100g, amaranth supports digestive health and helps to maintain steady blood sugar levels.
- Antioxidants: The grain contains antioxidants like vitamin E and manganese, which can help protect cells from oxidative damage.
- Low in Sodium: At just 4 mg of sodium, amaranth is a heart-healthy choice for those looking to manage blood pressure.
Allergen Information
Amaranth is naturally gluten-free, making it a suitable option for individuals with gluten sensitivity or celiac disease. However, as with any new food, it is always advisable to check for personal allergies or sensitivities before incorporating it into your diet.
Dietary Preferences
- Gluten-Free: Ideal for those with gluten intolerance or celiac disease.
- Vegetarian/Vegan: A rich source of plant-based protein, making it suitable for both vegetarian and vegan diets.
- Low-Sodium: A heart-healthy option for those monitoring their sodium intake.
- High-Fiber: A good choice for those looking to increase their fiber intake for digestive health.
Cooking Tips
Amaranth can be cooked in a variety of ways to suit different dishes. It is often boiled in water or broth and served as a porridge, but it can also be used in salads, soups, or as a side dish. To prepare amaranth, use a 1:2 ratio of amaranth to water, and simmer until the grains become tender and the water is absorbed.
Storage Tips: Amaranth should be stored in an airtight container in a cool, dry place. It can last for several months when stored properly.
Conclusion
Amaranth is an ancient and highly nutritious grain that offers a wealth of health benefits. It is a versatile and easy-to-prepare ingredient that can fit seamlessly into a wide range of dietary preferences. Whether you are seeking a gluten-free option, increasing your protein intake, or simply looking for a wholesome addition to your meals, amaranth provides a flavorful and nutritious solution to enhance your diet.
