KETO VERDICTAVOID
Amaranth is a high-carb pseudocereal (~59g net carbs per 100g dry). Nutrient-dense but fundamentally incompatible with ketosis—even cooked portions remain too carb-heavy. Choose low-carb vegetable “rice” alternatives instead.
Is Amaranth Keto?
Other
Amaranth is a high-carb pseudocereal (~59g net carbs per 100g dry). Nutrient-dense but fundamentally incompatible with ketosis—even cooked portions remain too carb-heavy. Choose low-carb vegetable “rice” alternatives instead.
- Net carbs (100g)58.6g
- Protein (100g)13.6g
- Fat (100g)7g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
58.6g
Total Carbs
65g
Fiber
6.7g
Protein
13.6g
Fat
7g
Calories
371
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Excessive carbs: nearly 60g net per 100g (dry) disrupts ketosis
- Complete protein can’t offset the high glycemic load
- Pseudocereal category = nutrient-rich but keto-incompatible
- Likely to spike blood sugar and halt fat-adaptation
- Better swaps: riced-cauliflower or konjac-rice for similar texture with minimal carbs
HEALTH BENEFITS
- Rich in magnesium, manganese, and phosphorus
- Contains complete protein with all essential amino acids
- Higher calcium content than many grains
- Provides fiber that supports gut health (in non-keto diets)
- Polyphenols and antioxidants may support healthy inflammation balance
- Can contribute to bone and metabolic health outside of keto
PREPARATION SUGGESTIONS
AMARANTH PORRIDGE (NON-KETO)
Simmer with milk or coconut milk for a warm, fiber-rich breakfast outside keto.
POPPED AMARANTH (NON-KETO)
Toast in a dry skillet for a nutty, popcorn-like texture—best for non-keto snacks.
GRAIN BOWLS (NON-KETO)
Serve with roasted vegetables, tofu, or legumes for a balanced vegetarian meal.
AMARANTH FLOUR (NON-KETO)
Use in gluten-free baking mixes for pancakes, flatbreads, or muffins.
AMARANTH PATTIES (NON-KETO)
Combine cooked amaranth with eggs and spices to form hearty cakes.
KETO ALTERNATIVE
Replace with riced-cauliflower or konjac-rice for similar texture and very low carbs.