Amaranth Microgreens: Tiny Greens, Big Health Benefits

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Last month, my cousin and I visited her friend who lived on the other side of the city. We were amazed to find Amaranth microgreens planted in his tiny backyard. It got me thinking about these nutrition powerhouses. I was told they are very nutritious.

Amaranth microgreens are rich in Vitamin K, Vitamin C, and iron, which are crucial for blood clotting, immune function, and red blood cell production, respectively. They also contain protein, essential for tissue repair. Health benefits include enhanced immune function, improved bone health, and better digestion due to high fiber content.

I decided to start eating amaranth microgreens to gain their rich nutrients.

Incorporating amaranth microgreens into your diet can fortify your nutrient intake and support your overall well-being.

In this post, I explore the nutrient-rich amaranth microgreens that have become a household name due to their dense nutrients.

There is more than you think about these tiny plants.

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What are amaranth microgreens?

The scientific name of the amaranth plant is Amaranthus spp. The specific species within the Amaranthus genus can vary, and more than 70 amaranth species are cultivated for their edible leaves and microgreens. Some common species used for microgreens include Amaranthus tricolor, Amaranthus gangeticus, and Amaranthus cruentus [1].

Amaranth’s history can be traced to South America, where it has been used for over 5000 years. It was a typical food among the Incas, Mayans, and Aztecs [2].

Amaranth microgreens are the tender, young shoots of the amaranth plant. These greens have vibrant colors, with leaves ranging from deep green to hues of red and purple. They are harvested between 10 and 14 days after germination.

Amaranth microgreens boast many nutrients, including vitamins A, C, K, and E, and minerals. These nutrients are very beneficial, as you will see ahead in detail.

Related Products or Services

To help you get started on your microgreen gardening journey, here are some related products and services that you might find helpful:

Microgreen Seeds

The first thing you’ll need to start growing microgreens is seeds. Many online retailers sell microgreen seeds, from radish to sunflower to beet. You want microgreen seeds organic. We recommend Microgreen Seeds from True Leaf Market: True Leaf Market offers various non-GMO and the best seeds for microgreens. Whether you’re looking for radish, broccoli, or arugula microgreens, they have you covered. Their selection is available here: They also provide microgreen seeds in bulk.

Microgreen Growing Kits

If you’re a beginner, a microgreen growing kit can be a great way to start. These kits typically include everything you need to start growing microgreens, including seeds, a growing medium, and a tray. Check out this top-rated, easy-to-set-up, microgreens growing kit from our affiliate partner inGarden, available on Amazon

Online Courses

Want growing microgreens for profit? If you’re looking for more guidance on growing microgreens, several online courses can help. We’ve reviewed the Online Course from Seed Leaf: Seed Leaf offers an online course covering everything from the basics of growing microgreens. Check out the course here:

Remember, having the right tools and knowledge is the key to successful microgreen gardening. With these products and services, you’ll be well on your way to growing your own fresh, nutritious microgreens.

Nutritional Profile of Amaranth Microgreens

Amaranth microgreens are nutrient powerhouses, with the three most abundant nutrients being Vitamin K, Vitamin C, and Iron. Vitamin K has a crucial role to play in blood clotting and bone health. There’s a potent antioxidant in vitamin C. Iron is necessary for the functioning of the immune system as well as red blood cell production and energy metabolism.

They offer an impressive nutritional profile packed with essential vitamins, minerals, and beneficial compounds.

Below is a breakdown of nutrients found in amaranth microgreens [3]:

Total Fat0.33g
Dietary Fiber2.2000000000000002g
Pantothenic acid6.5000000000000002E-2mg
Pyridoxine 0.192mg
Vitamin A2917IU
Vitamin C43.3mg
Vitamin K1140µg

The three most essential nutrients, considering their role in overall health, are Vitamin K, Vitamin C, and Protein. Every cell in the body relies on protein as an essential component, and it’s what we need to build and repair tissues.

With 23 calories per 100g, amaranth microgreens will give you 1% of your daily energy need. It also has no cholesterol and only a little fat making it ideal for weight loss.

Amaranth microgreens are a great source of dietary fiber, 6% RDA, making it among the recommended leafy greens, especially for weight loss.

When it comes to vitamins, amaranth microgreens are not short of them. Can you believe that amaranth microgreens give you 950% or 1140 μg of RDA vitamin-K requirements? In a study carried out on 25 microgreen plants, amaranth was found to have the highest concentration of vitamin K [4].

Compared to broccoli (3.57 g), amaranth microgreens (4.02 g) have more carbs, producing energy for you.

Amaranth microgreens are particularly exceptional due to their robust nutritional profile. These petite greens contain essential minerals, vitamins, and antioxidants that promote optimal health and well-being.

Close up of tightly packed Amaranth Aztec microgreen seedlings shot from above

Health Benefits of Amaranth Microgreens

Amaranth microgreens are used for medicinal purposes, where it is used in the production of medicinal products for the treatment of tuberculosis, stomach ulcers, and atherosclerosis, as well as anti-inflammatory, antifungal, and antiseptic preparations [2].

The three most important health benefits of amaranth microgreens are:

  1. Enhanced Immune Function: The high Vitamin C content boosts the immune system and helps combat diseases.
  2. Bone Health: Vitamin K is needed for bone health and may contribute to the prevention of osteoporosis. In addition, amaranth microgreens contain minerals like calcium, magnesium, and phosphorus, which help maintain strong and healthy bones. Regularly consuming these greens can contribute to bone density and help prevent osteoporosis.
  3. Improved Digestion: The fiber content in amaranth microgreens promotes healthy digestion by aiding in proper bowel movements and supporting gut health. Including these greens in your diet can help maintain a healthy digestive system.

Below are some other benefits of amaranth microgreens:

  • Anti-inflammatory properties: Amaranth microgreens contain phytochemicals, including polyphenols and flavonoids, which possess anti-inflammatory properties. Regularly consuming these greens may help reduce inflammation and lower the risk of chronic diseases.
  • Nutritional support during pregnancy: The folate content in amaranth microgreens is particularly beneficial for pregnant women. Adequate folate intake is essential for fetal development, helping prevent birth defects and supporting healthy growth.
  • Energy boost: Amaranth microgreens provide an excellent source of iron, which helps in oxygen transport and energy production. Including these greens can help combat fatigue and maintain optimal energy levels.
  • Weight management support: Amaranth microgreens are low in calories, making them a valuable addition to any weight management plan. The high fiber content helps create feelings of fullness, aiding in portion control and reducing overeating.

Do you know amaranth microgreens can help inhibit the spread of cancer? According to the study, amaranth was considered to have cancer-curing properties [5].

Incorporating Amaranth Microgreens into Your Diet

Amaranth microgreens are versatile and can be used in various ways to add a nutritious and flavorful touch to your meals.[6]

Here are ways you can use amaranth microgreens:

  • Salad toppers: Sprinkle a handful of amaranth microgreens on top of your favorite salads. They add a fresh, vibrant element and a mild, earthy flavor [6]. Check out my FREE book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon
  • Sandwiches and wraps: Include amaranth microgreens in your sandwiches or wraps to get an extra crunch and a burst of nutrition. They work well with both vegetarian and meat-based fillings.
  • Juice and Smoothie Boost: Blend a small handful of amaranth microgreens into your favorite smoothie recipes. They can add an extra nutrient boost without overpowering the flavors. Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon
  • Soups and stews: Garnish your soups and stews with amaranth microgreens before serving. They enhance the presentation and provide a delightful texture and taste. Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon
Amaranth Microgreens growing in urban farm

Growing Your Own Amaranth Microgreens

You can enjoy a fresh and uninterrupted supply of these nutritious greens with just a few simple steps. Here’s a step-by-step guide to growing amaranth microgreens:

  1. Gather the necessary materials: You’ll need amaranth microgreen seeds, a growing medium (e.g., soil or a soilless medium like coconut coir or vermiculite), a shallow container or tray with drainage holes, water, and a spray bottle.
  2. Prepare the container: Fill the container with the growing medium, leaving about half an inch of space at the top. Gently press down the medium to ensure it’s evenly distributed.
  3. Sow the seeds: Sprinkle amaranth microgreen seeds evenly over the growing medium’s surface. Aim for a dense but not overcrowded distribution. Lightly press the seeds into the medium to ensure good contact.
  4. Water the seeds: Mist the seeds and the growing medium using a spray bottle until thoroughly moistened. Ensure you do not overwater, as excessive moisture can lead to mold or fungal growth.
  5. Provide the right conditions: Place the container in an area well-lit, preferably near a window with indirect sunlight. Amaranth microgreens thrive in temperatures between 60°F(15°C) to 75°F (24°C).
  6. Watering and maintenance: Regularly mist the seeds and growing medium to moisten them. Avoid waterlogging by ensuring proper drainage. Aim to keep the growing medium’s surface consistently damp but not soaked.
  7. Monitor growth: You’ll see the amaranth microgreens sprout within a few days. As they grow, continue to mist them daily to maintain adequate moisture levels.
  8. Harvesting: Once the microgreens reach a height of 1-2 inches and develop their first set of true leaves (beyond the initial cotyledon leaves), they are ready to be harvested. This usually takes around 10-14 days from sowing.

If you’re interested in growing your microgreens at home, check out these resources:

  1. LED Grow Light from Roleadro: This LED light is perfect for indoor gardening. It provides the ideal light spectrum for plant growth and is energy-efficient. Please get it here.
  2. My Microgreens Growing Book available from Amazon: “CHILDREN OF THE SOIL: Nine Days To Growing Nutritious Microgreens At Home” is an excellent resource for understanding the lifecycle of microgreens and how to care for them. Find it here.

Remember, every purchase you make through these links supports our work to bring you the best microgreens content, “tray tested, science backed.” Happy growing!

Takeaways: Amaranth Microgreens Nutrition

Incorporating amaranth microgreens into your diet can be a nutritious way to boost your overall health and well-being. With their exceptional nutritional profile and numerous health benefits, these vibrant greens deserve their reputation as a nutritional powerhouse. So, don’t hesitate to explore the versatility and potential of amaranth microgreens and let them play a starring role in your journey to vibrant health.

Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.

Related Questions

Can I consume amaranth microgreens if I have food allergies?

Amaranth microgreens are generally safe for consumption, but individuals with specific food allergies should exercise caution. If you have known allergies, it’s advisable to consult a healthcare professional before including amaranth microgreens in your diet.

Are amaranth microgreens better cooked or raw?

The best way to eat amaranth microgreens depends on your preference and how you plan to use them. Raw amaranth microgreens are an excellent option if you are looking for a nutrient-rich addition to your diet. If you want a more flavorful and tender vegetable, slightly steamed cooked amaranth microgreens may be a better choice.

Are amaranth microgreens easy to grow at home?

Absolutely! Amaranth microgreens can be successfully grown indoors using trays or containers. Amaranth microgreens are relatively easy to grow at home with appropriate care and attention. Follow a trusted guide, like “The Easy Guide: How To Grow Microgreens At Home‌,” or use a microgreen starter kit to ensure optimal growth and yield.

How do I store amaranth microgreens?

Store amaranth microgreens in a sealed container or airtight bag in the refrigerator to maintain their freshness and nutritional value. Explore more in my post, “How Long Can You Store Microgreens at Home?

If you want more in-depth information, contact Andrew Neves at [email protected].

Share the Guide

Experience the vibrant potential of amaranth microgreens by incorporating them into your daily meals. Share your favorite Amaranth microgreen recipes and experiences in the comments below. Don’t forget to spread the word about the incredible health benefits of amaranth microgreens by sharing this article with your friends and family.

  1. Kumar, Ashok, et al. Comparative in Vitro Anthelmintic Activity of Three Plants from the Amaranthaceae Family. Vol. 62, no. 1, 1 Jan. 2010, pp. 185–189, Accessed 10 July 2023.
  2. Baraniak J, Kania-Dobrowolska M. The Dual Nature of Amaranth-Functional Food and Potential Medicine. Foods. 2022 Feb 21;11(4):618. PMID: 35206094; PMCID: PMC8871380.
  3. FoodData Central. (n.d.).
  4. Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. J Agric Food Chem. 2012 Aug 8;60(31):7644-51. Epub 2012 Jul 30. PMID: 22812633.
  5. Al-Mamun M.A., Husna J., Khatun M., Hasan R., Kamruzzaman M., Hoque K.M.F., Reza M.A., Ferdousi Z. Assessment of antioxidant, anticancer and antimicrobial activity of two vegetable species of Amaranthus in Bangladesh. Complementary Altern. Med. 2016;16:157.
  6. Argumedo-Macías, A. (2021). Amaranth Microgreens as a Potential Ingredient for Healthy Salads: Sensory Liking and Purchase Intent. AgEcon Search.
  7. Ebert, Andreas & Wu, David & Yang, Ray-Yu. (2015). Amaranth sprouts and microgreens – a homestead vegetable production option to enhance food and nutrition security in the rural-urban continuum.
  8. Bhaswant, Maharshi, et al. “Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits.” Molecules (Basel, Switzerland), vol. 28, no. 2, 15 Jan. 2023, p. 867,,
  9. Baraniak, Justyna, and Małgorzata Kania-Dobrowolska. “The Dual Nature of Amaranth—Functional Food and Potential Medicine.” Foods, vol. 11, no. 4, 21 Feb. 2022, p. 618,,
  10. WebMD Editorial Contributors. (2020, August 20). Health Benefits of Amaranth. WebMD.
  11. Oba, S., Hossain, M. M., & Oba, S. (2020). Nutritional and antioxidant components and antioxidant capacity in green morph Amaranthus leafy vegetable. Scientific Reports, 10(1).
  12. Tucker LA, Thomas KS. Increasing total fiber intake reduces the risk of weight and fat gains in women. J Nutr. 2009 Mar;139(3):576-81. Epub 2009 Jan 21. PMID: 19158230.

Please note that the provided links are for reference purposes only, and it is always recommended to consult authoritative sources and scientific literature for further reading and research.

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