Amaranth
Amaranthus cruentus · Amaranthus hypochondriacus · kiwicha
Amaranth: what every chef needs to know
Think Amaranth and you are looking at a pseudograin from Central and South America where it has been used as a staple food for more than 8,000 years. Botanically it is not a grain but a seed plant from the Amaranthaceae family, related to spinach and beetroot. The seeds are small (approximately 1–2mm) and vary in colour from cream-white to dark red. Amaranth has a remarkable protein profile: it contains all nine essential amino acids, including lysine and methionine, which are present in limited quantities in most plant-based sources. Its lysine content (5.4g per 100g protein) is considerably higher than in wheat or maize. Amaranth also contains squalene, an antioxidant making up 7–8% of the seed oil, traditionally also extracted from shark liver. The squalene in amaranth has comparable antioxidant properties. The product is naturally gluten-free and contains oxalic acid, similar to spinach. In large quantities, oxalic acid can limit the absorption of minerals such as calcium and iron. Normal portion sizes of 50–80g per day present no health risk.
Amaranth: nutritional values per 100g
Based on unprocessed product. Source: USDA FoodData Central ID 170683 — the Dutch food composition database, managed by RIVM and Wageningen University.
Nutritional values are indicative for unprocessed raw materials. Preparation method, variety and origin may affect values. Source: USDA FoodData Central ID 170683.
Amaranth: classic dishes
Proven preparations from the professional kitchen — from haute cuisine to global restaurant classics. Use as inspiration for menu development and recipe costing.
Amaranth: preparation techniques
Exact temperatures and times for HACCP compliance. Core temperature is leading for poultry and pork.
Use a ratio of 2.5:1 water to amaranth. The grain becomes gelatinous after cooking, similar to polenta. Ideal as a warm side dish or porridge base. Allow to rest for 5 minutes with the lid on after cooking.
Heat a dry pan to very high heat. Add only 1–2 tablespoons of amaranth at a time: the seeds pop within 3 seconds. Shake constantly and immediately pour into a bowl. Larger quantities burn before they finish popping.
Amaranth flour has no gluten structure and must be combined with binders such as xanthan gum or psyllium. Replace a maximum of 25% of the total flour in a recipe with amaranth flour for a nutty character.
Traditional Mexican chicha is made by fermenting amaranth with sugar. in the modern kitchen, fermented amaranth is used as a base for sourdough-style breads.
Amaranth: HACCP storage and food safety
Based on Codex Alimentarius (WHO/FAO) and EU Regulation 852/2004. Consult your national authority (NVWA/FDA/FSANZ) for applicable local standards.
Amaranth: global seasonal overview
Availability per climate zone — Northern Europe, Mediterranean and warm climate. Relevant for purchasing planning and international menus.
Dry amaranth is available year-round. Harvest in Northern Europe: August–September. Primary growing regions are Mexico, Peru and Bolivia.
Amaranth: EU-14 allergen information
Full overview compliant with EU Regulation 1169/2011 (Annex II). Raw material information — always verify with your supplier for processed products and possible traces.
Raw material information (unprocessed product). Processed products may contain traces. EU Regulation 1169/2011 Annex II.
Frequently asked questions about Amaranth
Is amaranth a grain or a pseudograin?
Amaranth is botanically not a grain but a pseudograin. It belongs to the Amaranthaceae family and is related to spinach and quinoa, not to wheat or barley. The seeds are used in the same way as grains: cooked, milled into flour or popped.
Does amaranth contain all essential amino acids?
Yes. Amaranth is one of the few plant-based sources with a complete amino acid profile, including lysine and methionine. Its lysine content is significantly higher than in wheat or maize, making it valuable for plant-based protein intake.
Why should I only pop small batches at a time?
Amaranth seeds are extremely small and pop within 2–3 seconds over high heat. With too large a quantity in the pan, the bottom seeds burn while the top ones have not yet popped. Use a maximum of 1–2 tablespoons at a time and remove from the heat immediately after popping.
Can I substitute amaranth flour 1:1 for wheat flour?
No. Amaranth flour contains no gluten and therefore has no binding power for light, airy baked goods. Replace no more than 20–25% of total flour with amaranth flour and add a binder such as xanthan gum (0.5g per 100g flour) or psyllium husk.
At what temperature should you store Amaranth?
Store Amaranth at 15-20°C (dry), compliant with EU Regulation 852/2004 and Codex Alimentarius guidelines.
How do you prepare Amaranth professionally?
The primary professional technique for Amaranth is Boiling at 100°C for 20 min. Always verify core temperature with a calibrated probe thermometer.
Legal disclaimer: For informational purposes only
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Informational character
The information on this page has been compiled exclusively as reference material for professional kitchen staff. KitchenNmbrs does not provide legal, medical or commercial advice. Data on preparation techniques, storage temperatures, HACCP guidelines and allergens is based on publicly available professional sources and applies to the raw ingredient in its unmodified state.
Your responsibility as operator (FBO)
Under EU Regulation 1169/2011 (Food Information Regulation) and EU Regulation 852/2004 (HACCP Hygiene Regulation), the Food Business Operator (FBO) is solely and exclusively responsible for:
- Providing accurate, up-to-date and complete allergen information to the end consumer;
- Determining allergens in the finished product based on current supplier documentation;
- Maintaining and documenting a demonstrable HACCP management system;
- Controlling cross-contamination risks within their own production environment;
- Compliance with local food safety authority requirements.
Allergen information: Limitations
The allergen information on this page relates to the ingredient as such. The actual allergen composition of your purchase may differ due to:
- Varying suppliers, production facilities or growing regions;
- Cross-contact during production, transport or storage ("may contain");
- Changed product formulations not yet reflected in public sources;
- Processing or preparation in your own kitchen that introduces new allergens.
Always verify allergens against the current specification sheets (spec sheets) from your supplier. Orally or informally provided allergen information is not legally valid under EU Reg. 1169/2011.
Milk allergen and lactose intolerance
The EU-14 allergen "Milk (including lactose)" covers two distinct conditions, both of which require declaration: (1) cow's milk allergy, an immunological reaction to milk proteins (casein, whey), and (2) lactose intolerance, an enzymatic deficiency (lactase) preventing digestion of milk sugar. Both groups must be informed separately on the menu. Lactose-free is not the same as milk-protein-free: a guest with cow's milk allergy may still react to lactose-free products.
Limitation of liability
KitchenNmbrs B.V. excludes all liability for direct or indirect damages arising from:
- Use of the information on this page as the basis for commercial or operational decisions;
- Allergic reactions, food poisoning or other health incidents involving guests or staff;
- Inaccuracies resulting from changed product compositions by third parties (suppliers);
- Non-compliance with food safety laws and regulations.
All information is subject to the KitchenNmbrs Terms and Conditions.
Official sources and authorities
Legal basis: EU Reg. 1169/2011 Annex II (EU-14 allergens) · EU Reg. 852/2004 (HACCP) · Local food information legislation as applicable
