Discover the wonder of amaranth - the nutritious pseudo-grain that is naturally gluten-free and chock-full of protein, fiber, micronutrients, and antioxidants! Bringing a ton of benefits to the table, its earthy, nutty flavour is the perfect addition to a variety of dishes. Don't miss out on all the good stuff - start incorporating amaranth into your regular diet today!

Rajgira, scientifically known as Amaranthus, is a nutrient-rich grain that has been revered for its numerous health benefits since ancient times. With over 70 diverse species, rajgira has been a dietary staple for centuries, particularly in Indian homes. Classified as a pseudo-grain, amaranth shares a comparable set of nutrients with traditional cereal grains like wheat and oats and can be used in just as many ways. In this article, we delve into the numerous amaranthus benefits and how it can be consumed. It’s packed with fiber, protein, and is an excellent source of essential micronutrients like manganese and iron. So take advantage of the power-packed amaranth nutritional profile and start incorporating it into your daily diet.

How Much Nutrition Is Packed in 100g of Amaranth

Amaranth (Rajgira) is a powerhouse ingredient that can provide you with many essential vitamins and minerals your body needs. Here are a few of the key nutrients that are associated with amaranth benefits:

Nutrient Amount per 100g
Energy 356.11 kcal
Carbohydrate 59.98g
Protein 14.59g
Dietary Fiber 7.02g
Calcium 162mg
Iron 8.02mg
Magnesium 325mg
Manganese 5.29mg

Health Benefits of Amaranth

The nutritional profile of Amaranthus gives it a host of health benefits, making it a wonder grain. Here are some of the primary amaranth grain benefits:

1. It’s packed with protein:

Loaded with protein and amino acids, amaranth is considered a great muscle-building fuel. It contains a unique balance of essential amino acids that work to build new cells and tissues, aiding in nerve and immune function.

2. It helps reduce cholesterol levels:

Amaranth's unsaturated fatty acids, regarded as "good fats," coupled with its high fiber and amino acid content contribute to its cholesterol-controlling capabilities.

3. It’s beneficial for diabetics:

One of the remarkable amaranthus benefits is its potential role in diabetes management. Abundant in manganese, amaranthus contributes to the regulation of blood sugar levels, which is crucial for those battling diabetes. Besides, manganese is lauded for enhancing immune function, thereby adding another layer of health protection.

4. Rich source of folate:

The production of new cells relies heavily on folate, an essential nutrient. Folate deficiency is linked to various conditions such as inflammatory bowel and celiac diseases. A lack of folate can also lead to anaemia. Fortunately, amaranth is an excellent source of this vital nutrient, making it an excellent addition to any healthy diet.

5. It can help relieve constipation:

One of the major benefits of amaranth is that it’s rich in insoluble fiber, a key nutrient that helps bind water in the digestive tract, thereby facilitating smoother and easier passage of stools.

6. It helps manage gluten-related disorders:

Gluten is known to trigger your immune system and damage the lining of your small intestine, making it hard for your body to absorb essential nutrients. Choosing gluten-free options like rajgira (amaranth) can help manage this condition, and add to your overall well-being.

7. Shows antioxidant activity:

Studies have proven that polyphenols in amaranth can help remove toxic substances from the body. This is attributed to its antioxidant activity, through which amaranth can scavenge harmful free radicals, preventing them from destroying our cells. This can in turn reduce the oxidative stress in our body, which is linked to inflammation in the body.

With so many amaranth nutrition facts to boast about, it's a no-brainer addition to any healthy diet.

How to Cook and Eat Amaranth

Here are a few ways you can really savour the benefits of amaranth:

Eat it whole:

Not only can amaranth be enjoyed whole with every meal, but it's also a tasty addition to soups. It can also be soaked overnight, as this allows for easier digestibility of its nutrients, and better yet, it shortens the cooking time!

Grind into flour:

You can transform amaranth into flour by toasting and grinding its seeds. From there, the possibilities are endless - use the flour to whip up delicious rotis, paranthas, pancakes, cookies, and more!

Have it popped:

Here’s a fun gluten-free, high-protein snack! Just add amaranth seeds to a heated pot and watch them puff perfectly at a controlled temperature. It's a twist on the classic maize snack you won't want to miss.

Delicious Amaranth Recipes

From the main course to dessert, here are some recipes you may utilise to fully leverage amaranth benefits:

1. Amaranth paneer paratha:

A decent source of protein (3.0g), fiber (3.4g), calcium, and micronutrients, this paratha is the sweeter version of the usual ones made with amaranth and rice flour along with jaggery.

2. Multigrain vegetable idli with coconut chutney:

Giving the regular idlis a healthy twist with a reasonable amount of protein (1.9g) and fiber (4.2g), the idli batter is made with rajgira and several millet flours, and chopped veggies packed with vitamins. It serves as an ideal breakfast or lunch option.

3. Badam rajgeera laddoo:

Made with rajgira, almonds, dates, and ghee, these are nutritionally dense laddoos with a decent amount of protein (1.5g) and fiber (1.9g) that can easily be consumed as a sweet snack.

4. Rajgira nuts porridge:

This porridge makes for a delectable and appetising meal for any time of the day, and is made with amaranth flour roasted in ghee for a fair dose of protein (2.0g) and fiber (0.7g).

Overall, incorporating these recipes into your diet is an excellent way to reap the benefits of amaranth. However, make sure that while amaranth brings a treasure trove of benefits, moderation is key when it comes to building a wholesome diet.


Amaranth stands as a culinary powerhouse, holding a vast nutritional profile and offering countless health benefits. Its versatility allows it to be seamlessly integrated into a plethora of dishes, amplifying their nutritional value. Amaranth health benefits span from enhancing digestive health to fortifying heart function, making it a truly remarkable grain with far-reaching impact.

Incorporating amaranth into your diet can significantly contribute to a healthier, more balanced lifestyle. However, it's crucial to remember that any major dietary changes should be undertaken with the guidance of a healthcare provider, ensuring that the changes align with your unique health needs.

With this in mind, immerse yourself in the world of amaranth recipes. Enjoy the palatable adventure while reaping the multifold amaranth benefits, thereby making strides towards a healthier life.