What are the nutritional benefits of quinoa. How does quinoa compare to other grains. Why is quinoa considered a complete protein source. What makes quinoa a gluten-free alternative. How can quinoa contribute to a balanced diet.

The Nutritional Powerhouse: Understanding Quinoa’s Composition

Quinoa, scientifically known as Chenopodium quinoa, has gained considerable attention in recent years due to its impressive nutritional profile. Often hailed as a superfood, this pseudocereal packs a powerful punch when it comes to essential nutrients. But what exactly makes quinoa stand out from other grains?

Quinoa’s macronutrient breakdown is as follows:

• Carbohydrates: 71%
• Protein: 14.6%
• Fat: 14.2%

One cup (185 grams) of cooked quinoa provides approximately 222 calories, making it a nutrient-dense yet relatively low-calorie food option. This unique composition contributes to quinoa’s versatility in various dietary plans and its ability to support overall health and wellness.

Carbohydrate Content and Glycemic Impact

Carbohydrates constitute 21% of cooked quinoa, comparable to other grains like barley and rice. However, quinoa’s carbohydrate profile is particularly noteworthy. Approximately 83% of its carbs are starches, while the remainder consists primarily of fiber and a small amount of sugars (4%), including maltose, galactose, and ribose.

One of quinoa’s standout features is its relatively low glycemic index (GI) score of 53. But why is this important? A low GI indicates that quinoa is less likely to cause rapid spikes in blood sugar levels compared to high-GI foods. This characteristic may have significant implications for long-term health, as consuming a low-glycemic-index diet has been associated with a reduced risk of diabetes and cardiovascular disease.

Fiber: A Key Component for Digestive Health

Quinoa outshines many other grains, including brown rice and yellow corn, when it comes to fiber content. In fact, fiber makes up 10% of the dry weight of cooked quinoa. The majority of this fiber (80-90%) is insoluble, primarily in the form of cellulose.

Why is insoluble fiber beneficial? Research suggests that a diet rich in insoluble fiber may be linked to a reduced risk of diabetes. Moreover, some insoluble fibers undergo fermentation in the gut, similar to soluble fibers. This process supports the growth of beneficial bacteria, promoting overall gut health and potentially reducing the risk of various diseases.

Quinoa also contains resistant starch, a type of carbohydrate that resists digestion in the small intestine. This resistant starch serves as a prebiotic, nourishing the beneficial bacteria in your gut. As these bacteria ferment the resistant starch, they produce short-chain fatty acids (SCFAs), which have been associated with improved gut health and a decreased risk of certain diseases.

Protein Power: Quinoa as a Complete Protein Source

One of quinoa’s most celebrated attributes is its protein content and quality. But what sets quinoa apart from other plant-based protein sources?

Quinoa’s protein content is impressive, making up 16% of its dry weight. This percentage surpasses that of most cereal grains, including barley, rice, and corn. However, it’s not just the quantity of protein that makes quinoa special – it’s the quality.

Essential Amino Acids: The Building Blocks of Life

Quinoa is considered a complete protein source, meaning it provides all nine essential amino acids that our bodies cannot produce on their own. This characteristic is relatively rare among plant-based foods, making quinoa an excellent protein option for vegetarians and vegans.

Quinoa is particularly rich in the following amino acids:

• Lysine: Often lacking in plant-based proteins
• Methionine
• Histidine

This amino acid profile contributes to quinoa’s status as an exceptional plant-based protein source. But how does the digestibility of quinoa’s protein compare to animal-based proteins?

Protein Digestibility: Comparing Quinoa to Animal Proteins

The protein in quinoa is highly digestible, comparable to casein, the high-quality protein found in dairy products. This high digestibility ensures that your body can efficiently utilize the amino acids present in quinoa, supporting various bodily functions and promoting overall health.

Gluten-Free Goodness: Quinoa for Special Dietary Needs

For individuals with celiac disease or gluten sensitivity, finding nutritious and versatile grain alternatives can be challenging. Quinoa emerges as an excellent solution, being naturally gluten-free while offering a nutrient profile that rivals or surpasses many gluten-containing grains.

How can quinoa be incorporated into a gluten-free diet? Its versatility allows for numerous culinary applications:

• As a base for salads
• A thickener for soups
• A side dish
• A breakfast porridge
• Sprouted or ground into flour for baking
• Popped like popcorn for a crunchy snack

This adaptability, combined with its nutritional benefits, makes quinoa an invaluable addition to gluten-free meal plans, ensuring that individuals avoiding gluten don’t miss out on essential nutrients.

Fat Content: A Balanced Approach to Healthy Fats

While quinoa is not typically considered a high-fat food, its fat content and composition contribute to its overall nutritional value. A 3.5-ounce (100-gram) serving of cooked quinoa provides approximately 2 grams of fat.

The fat profile of quinoa primarily consists of:

• Palmitic acid
• Oleic acid
• Linoleic acid

This combination of fatty acids contributes to quinoa’s nutritional balance, providing essential fats that support various bodily functions. The presence of oleic acid, a monounsaturated fat, and linoleic acid, an essential omega-6 fatty acid, further enhances quinoa’s health-promoting properties.

Micronutrient Marvel: Vitamins and Minerals in Quinoa

Beyond its impressive macronutrient profile, quinoa shines as a rich source of various vitamins and minerals. How does quinoa compare to other grains in terms of micronutrient content?

Quinoa outperforms many common grains, providing higher levels of essential minerals such as magnesium, iron, fiber, and zinc. Let’s explore some of the key micronutrients found in quinoa:

Manganese: Supporting Metabolic Functions

Quinoa is an excellent source of manganese, a trace mineral abundantly found in whole grains. Why is manganese important? This essential nutrient plays a crucial role in metabolism, growth, and development. Adequate manganese intake supports various enzymatic processes in the body, contributing to overall health and well-being.

Phosphorus: Building Strong Bones and More

Another mineral found in significant amounts in quinoa is phosphorus. Often associated with protein-rich foods, phosphorus is vital for bone health and the maintenance of various body tissues. Its presence in quinoa contributes to the seed’s ability to support overall skeletal health and cellular function.

Copper: A Heart-Healthy Mineral

Copper, a mineral often lacking in Western diets, is present in quinoa in notable amounts. Why is copper important? This essential mineral plays a crucial role in heart health, supporting various cardiovascular functions. By incorporating quinoa into your diet, you can help ensure adequate copper intake and potentially support your heart health.

Folate: Essential for Cell Function and Development

Quinoa provides folate, one of the B vitamins crucial for cell function and tissue growth. Why is folate particularly important? This vitamin is especially vital for pregnant individuals, as it supports proper fetal development and helps prevent certain birth defects. The presence of folate in quinoa makes it a valuable food choice for those looking to support their overall health and, in particular, for individuals who are pregnant or planning to become pregnant.

Iron: Powering Cellular Energy Production

Iron, an essential mineral found in quinoa, performs numerous important functions in the body. How does iron contribute to overall health? This mineral is crucial for the production of hemoglobin, which carries oxygen in the blood. Iron also plays a vital role in cellular energy production and supports immune function. The iron content in quinoa makes it a valuable addition to plant-based diets, where iron intake can sometimes be a concern.

Antioxidant Properties: Quinoa’s Role in Cellular Protection

In addition to its impressive vitamin and mineral content, quinoa is also a good source of antioxidants. But what makes antioxidants so important for our health?

Antioxidants are compounds that help protect our cells from damage caused by free radicals. This protection is crucial for maintaining overall health and potentially reducing the risk of various chronic diseases. Quinoa contains several types of antioxidants, including:

• Quercetin
• Kaempferol
• Squalene
• Phytic acid

These antioxidants work synergistically with the vitamins and minerals in quinoa to provide comprehensive cellular protection. The presence of these compounds contributes to quinoa’s status as a nutrient-dense superfood, offering benefits that extend beyond its macronutrient content.

Culinary Versatility: Incorporating Quinoa into Your Diet

One of quinoa’s greatest strengths is its culinary versatility. How can you incorporate this nutrient-dense seed into your daily meals?

Quinoa’s mild, nutty flavor and unique texture make it adaptable to a wide range of dishes. Here are some creative ways to enjoy quinoa:

1. Quinoa Breakfast Bowl: Cook quinoa in milk or plant-based alternative, add fruits, nuts, and a drizzle of honey for a nutritious start to your day.
2. Quinoa Salad: Toss cooked and cooled quinoa with fresh vegetables, herbs, and a light vinaigrette for a refreshing lunch option.
3. Quinoa Stir-Fry: Use quinoa as a base for a veggie-packed stir-fry, adding your choice of protein for a complete meal.
4. Quinoa Burger: Mix cooked quinoa with beans, vegetables, and spices to create delicious veggie burgers.
5. Quinoa Stuffing: Use quinoa instead of bread in stuffing recipes for a gluten-free twist on this classic dish.
6. Quinoa Desserts: Incorporate quinoa flour into baked goods or use cooked quinoa in puddings for added nutrition in sweet treats.

By experimenting with quinoa in various recipes, you can easily increase your intake of this nutrient-dense food while enjoying diverse and flavorful meals.

Quinoa and Global Food Security: A Sustainable Superfood

The nutritional benefits of quinoa extend beyond individual health to potentially impact global food security. In recognition of this potential, the United Nations declared 2013 “The International Year of Quinoa.” But why was quinoa given such importance on a global scale?

Several factors contribute to quinoa’s potential role in addressing food security challenges:

• Nutritional Density: Quinoa’s impressive nutrient profile makes it a valuable food source, particularly in regions where malnutrition is a concern.
• Adaptability: Quinoa can be grown in various climates and altitudes, making it suitable for cultivation in diverse regions worldwide.
• Drought Resistance: Some quinoa varieties demonstrate remarkable drought resistance, an important trait in the face of climate change and water scarcity.
• Genetic Diversity: The wide variety of quinoa types offers potential for breeding programs to develop strains suited to different environmental conditions.

These characteristics position quinoa as a crop with significant potential to contribute to sustainable agriculture and food security efforts globally. As research into quinoa cultivation and its nutritional benefits continues, its role in addressing worldwide nutritional needs may become increasingly important.

In conclusion, quinoa’s impressive nutritional profile, culinary versatility, and potential impact on global food security make it a truly remarkable food. From its complete protein content to its rich array of vitamins, minerals, and antioxidants, quinoa offers a wide range of health benefits. Whether you’re looking to improve your nutrient intake, follow a gluten-free diet, or simply expand your culinary horizons, quinoa is a versatile and nutritious option worth exploring. As ongoing research continues to uncover the full potential of this ancient seed, quinoa’s role in promoting individual and global health is likely to grow, cementing its status as a modern-day superfood.

Nutrition Facts and Health Benefits

Quinoa is the seed of a plant known scientifically as Chenopodium quinoa. It is higher in nutrients than most grains and is often marketed as a “superfood.”

Although quinoa (pronounced KEEN-wah) is prepared and consumed like a cereal grain, it’s categorized as a pseudocereal, as it doesn’t grow on grass like wheat, oats, and rice.

Quinoa has a crunchy texture and nutty flavor. It’s also gluten-free and can therefore be enjoyed by people who are sensitive to gluten or wheat (1, 2).

Quinoa seeds are flat, oval, and usually pale yellow, though the color can range from pink to black. Its taste can vary from bitter to sweet (2).

It’s usually boiled and can be added to salads, used to thicken soups, or eaten as a side dish or breakfast porridge.

The seeds can also be sprouted, ground, and used as flour or popped like popcorn. Quinoa is an excellent food for babies (2, 3).

The United Nations declared 2013 “The International Year of Quinoa” due to the seeds’ potential to contribute to worldwide food security (4).

Though quinoa technically isn’t a grain, it’s still considered a whole-grain food, according to the Whole Grains Council (5).

This article tells you everything you need to know about quinoa.

Cooked quinoa comprises 71% carbohydrates, 14.6% protein, and 14.2% fat.

One cup (185 grams) of cooked quinoa contains 222 calories.

The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are (6):

• Calories: 120
• Water: 72%
• Protein: 4.4 grams
• Carbs: 21.3 grams
• Sugar: 0.9 grams
• Fiber: 2.8 grams
• Fat: 1.9 grams

Carbs

Carbs make up 21% of cooked quinoa, comparable to barley and rice.

About 83% of the carbs are starches. The rest consists mostly of fiber and a small amount of sugars (4%), such as maltose, galactose, and ribose (6, 7).

Quinoa has a relatively low glycemic index (GI) score of 53, which means it may not cause a rapid spike in blood sugar (8).

The GI is a measure of how fast blood sugar levels rise after a meal. Eating a low-glycemic-index diet may be linked to a lower risk of diabetes and cardiovascular disease (9, 10).

Fiber

Cooked quinoa contains more fiber than brown rice and yellow corn (11).

Fiber makes up 10% of the dry weight of cooked quinoa, 80% to 90% of which are insoluble fibers like cellulose (11).

Insoluble fibers may be associated with reduced diabetes risk (12, 13).

Plus, some insoluble fiber may be fermented in your gut, like soluble fibers, feeding your friendly bacteria and promoting better overall health (14, 15).

Quinoa also provides some resistant starch, which feeds the beneficial bacteria in your gut, promoting the formation of short-chain fatty acids (SCFAs), improving gut health, and cutting your risk of disease (16, 17).

Protein

Amino acids are the building blocks of proteins, and proteins are the building blocks of all tissues in your body.

Some amino acids are essential, as your body cannot produce them, making it necessary to acquire them from your diet.

By dry weight, quinoa provides 16% protein, higher than most cereal grains, such as barley, rice, and corn (3, 6, 18).

Quinoa is considered a complete protein source, which means that it provides all nine essential amino acids (7, 18, 19).

It’s exceptionally high in the amino acid lysine, usually lacking in plants. It’s also rich in methionine and histidine, making it an excellent plant-based protein source (1, 2, 3).

Not all proteins are equally easy for your body to digest. The protein in quinoa is highly digestible, much like casein, the high quality protein in dairy products (3, 19, 20, 21, 22, 23).

Quinoa is gluten-free and therefore suitable for people who are sensitive or allergic to gluten.

Fat

A 3.5-ounce (100 gram) serving of cooked quinoa provides about 2 grams of fat.

Like other grains, quinoa fat is mainly composed of palmitic acid, oleic acid, and linoleic acid (21, 24, 25).

SUMMARY

The carbs in quinoa consist mainly of starch, insoluble fibers, and small amounts of sugar and resistant starch. This grain is considered a complete protein and provides 2 grams of fat per 3.5 ounces (100 grams).

Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains (3, 26, 27).

Here are the main vitamins and minerals in quinoa:

• Manganese: Found in high amounts in whole grains, this trace mineral is essential for metabolism, growth, and development (28).
• Phosphorus: Often found in protein-rich foods, this mineral is essential for bone health and the maintenance of various body tissues (29).
• Copper: A mineral often lacking in the Western diet, copper is important for heart health (30).
• Folate: One of the B vitamins, folate is essential for cell function and tissue growth and is considered particularly important for pregnant people (31, 32).
• Iron: This essential mineral performs many important functions in your body, such as transporting oxygen in red blood cells.
• Magnesium: Important for many processes in your body, magnesium is often lacking in the Western diet (33).
• Zinc: This mineral is important for overall health and participates in many chemical reactions in your body (34).

SUMMARY

Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc.

Quinoa contains many plant compounds that contribute to its flavor and health effects, including:

• Saponin: These plant glycosides protect quinoa seeds against insects and other threats. They’re bitter and usually eliminated by soaking, washing, or roasting before cooking (2, 35).
• Quercetin: This powerful polyphenol antioxidant may help protect against various illnesses, such as heart disease, osteoporosis, and certain forms of cancer (36, 37, 38).
• Kaempferol: This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer (39, 40).
• Squalene: This precursor of steroids also acts as an antioxidant in your body (41).
• Phytic acid: This antinutrient reduces the absorption of minerals, such as iron and zinc. Phytic acid can be reduced by soaking or sprouting quinoa before cooking (42).
• Oxalates: They may bind with calcium, reduce its uptake, and increase the risk of kidney stone formation in sensitive individuals (43).

Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals.

One study concluded that quinoa had the highest antioxidant content of 10 common cereals, pseudocereals, and legumes (44).

Quinoa and related crops have even been identified as better sources of flavonoid antioxidants than cranberries, which are considered very rich in flavonoids (45).

Keep in mind that the antioxidant levels may decrease with cooking (46, 47).

SUMMARY

Quinoa is high in many plant compounds, especially antioxidants. Some of the undesirable plant compounds can be eliminated by soaking, washing, or roasting prior to cooking.

Nutritious and rich in many minerals and plant compounds, quinoa can be a healthy addition to your diet.

Some data show that quinoa may increase your nutritional intake and help reduce blood sugar and triglycerides.

Lower blood sugar levels

People with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and various complications.

Refined carbs are linked to an increased risk of type 2 diabetes and heart disease, while whole grains like quinoa are associated with a reduced risk (13, 48, 49, 50, 51).

A study in rats on a high-fructose diet showed that eating quinoa significantly lowered blood cholesterol, triglycerides, and blood sugar, which are all linked to type 2 diabetes (52).

One human study compared the effects of quinoa with traditional gluten-free wheat products.

Quinoa lowered both blood triglycerides and free fatty acids. It also affected blood sugar levels to a lesser degree than gluten-free pasta, gluten-free bread, and traditional bread (53).

May aid weight loss

Quinoa has many properties that make it a weight-loss-friendly food.

It’s higher in protein than similar foods, such as rice, corn, and whole wheat (6).

Protein is considered a key factor for weight loss, as it boosts metabolism and feelings of fullness. In doing so, it may help prevent obesity and related diseases (54, 55).

Fibers are also important for weight loss, promoting decreased calorie intake by increasing feelings of fullness and improving gut health (56, 57).

Quinoa is higher in fiber than many whole-grain foods.

The GI value of quinoa is relatively low, and low-glycemic foods have been shown to prevent overeating and decrease hunger (10, 58, 59).

Quinoa is gluten-free

As a gluten-free pseudocereal, quinoa is suitable for people who are intolerant or allergic to gluten, such as those with celiac disease (3).

Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60, 61, 62).

Quinoa-based products are well tolerated and may be a suitable alternative to wheat in its original form and in products like bread or pasta (63).

SUMMARY

Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. It’s weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets.

Quinoa is usually well tolerated with no reported side effects.

Phytates

Similar to most other cereals and grains, quinoa contains phytates.

These may reduce your absorption of minerals like iron and zinc (3).

Oxalates

Quinoa is a member of the Chenopodiaceae family and is thus high in oxalates. Other species in the same family are spinach and beetroot (43).

These foods may contribute to kidney stone formation in sensitive individuals (64).

These effects can be reduced by rinsing and soaking quinoa before cooking.

SUMMARY

Quinoa is generally well tolerated but contains phytates and oxalates. These may reduce your absorption of minerals and contribute to kidney stone formation in some individuals.

Quinoa packs more nutrients than most other grains and is relatively high in quality protein.

It’s rich in vitamins, minerals, plant compounds, and antioxidants.

Quinoa is gluten-free, may help lower blood sugar levels, and aid weight loss.

If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start.

Nutrition, health benefits, and dietary tips

Quinoa is a whole grain that is rapidly growing in popularity due to its many nutritional and health benefits.

Although people can cook and eat quinoa seeds in a similar way to most grains, the quinoa plant itself is more similar to beetroots and spinach. People can eat both the seeds and leaves of this versatile, nutritious plant.

Farmers cultivate over 120 different types of quinoa. However, the most common versions available in grocery stores are white, red, and black quinoa.

In this article, we explain the evidence-based health benefits of quinoa. We also look at the nutritional content of quinoa and how to add it to the diet.

Below are some of the health benefits of regularly consuming quinoa.

A plant-based source of protein

Share on PinterestQuinoa is a good source of protein for people following a plant-based diet.

People following a plant-based diet need to find nonanimal sources of protein to ensure they are getting enough.

One cup of cooked quinoa weighing 185 grams (g) provides 8.14 g of protein.

The proteins in quinoa offer a wide range of amino acids. Amino acids are vital for supporting muscle development and immune activity, among other essential functions.

This makes quinoa an excellent dietary choice for people following a vegetarian or vegan diet.

Quinoa, unlike many other grains, is also an excellent source of lysine. This is an essential amino acid. Lysine is vital for the synthesis of proteins. Although deficiency is rare, it can cause a range of medical issues, as lysine plays a role in processes such as growth and development.

High fiber content

Quinoa has a high fiber content compared with other grains, providing 5.18 g in a single 185 g cup. This equates to at least 15.42% of a person’s daily requirement, depending on their age and sex.

According to the Academy of Nutrition and Dietetics, consuming enough fiber can help reduce the risk of several health conditions, including constipation, high cholesterol, high blood pressure, and diverticulosis.

Diets rich in fiber may also promote a healthy weight. This is because foods high in fiber help people feel fuller for longer, potentially reducing their overall intake of food.

Here, learn more about why people need dietary fiber.

A source of antioxidants

Quinoa is a good source of antioxidants compared with other common grains in a gluten-free diet. Most gluten-free products consist of corn, rice, or potato flour. These generally provide fewer nutrients than products using quinoa, such as quinoa flour.

Quinoa provides vitamin E. This is an antioxidant compound that may help reduce the risk of coronary heart disease, certain cancers, and several eye disorders.

New studies regularly emerge that confirm the health benefits of adequate whole grain intake and their antioxidant capacity.

Helps meet manganese requirements

One cup of cooked quinoa contains 1.17 milligrams (mg) of manganese. This accounts for around 27.43% of the adequate intake of manganese for males and 35.05% for females.

Manganese is essential for development and metabolism. This element also works alongside many enzymes in the body to support their function.

Good source of iron

One cup of quinoa supplies 2.76 mg of iron, providing 34.5% of the recommended intake for males and 15.33% for females. Maintaining adequate levels of iron is essential for good health.

Iron is necessary for a range of processes in the human body. It is, for example, an essential part of hemoglobin. This compound carries oxygen in the blood, supporting energy and cell function throughout the body.

Adequate iron intake also supports healthy connective tissue and muscle metabolism.

Read more on the role of iron in the body.

A source of folate

Folate is an essential B vitamin that plays a key role in the formation of DNA. It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements (ODS).

Getting enough dietary folate might also reduce the risk of several cancers and depression.

One cup of cooked quinoa contains 77.7 micrograms (mcg) of folate, or 19.43% of the daily requirement.

Pregnant women may only be able to get enough folate by taking folic acid supplements. However, consuming more folate in the diet can reduce the risk of deficiency. Quinoa provides a good proportion of a person’s daily folate value.

Provides magnesium

One cup of cooked quinoa contains 118 mg of magnesium. Although the daily recommended amount increases with age, quinoa is a good source of the mineral.

Magnesium is essential for the function of more than 300 enzymatic reactions and is present in every cell of the body.

The ODS suggest that low levels of magnesium have possible links to the following health concerns:

• high blood pressure
• cardiovascular disease
• type 2 diabetes
• migraine

However, more research is necessary to confirm the effects of dietary magnesium on these conditions.

Contains quercetin and kaempferol

Quinoa contains the plant compounds quercetin and kaempferol.

These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease, diabetes, and several cancers, including those of the skin and liver.

Quercetin may also help boost the body’s defenses against infection and inflammation.

Plant experts classify quinoa as a pseudocereal, not a grain. This means that it is a nongrassy plant that food producers can use in much the same way as cereals and grains. It also has a similar nutritional profile.

Manufacturers can mill or grind the seeds of pseudograins into flour, as with other grains and cereals.

Nutritionally, quinoa is a whole grain. Whole grains include the entire grain seed without removing any of its parts.

Whole grains provide essential vitamins, minerals, and fiber that might otherwise not be available after removing parts of the grain.

Quinoa is naturally gluten-free.

One cup of cooked quinoa provides:

• 222 calories
• 8.14 g of protein
• 5.18 g of fiber
• 3.55 g of fat, of which 0.42 g is saturated
• 39.4 g of carbohydrate

Quinoa is highly nutritious and can provide a large portion of a person’s daily requirement or adequate intake for several important nutrients, including:

Nutrient	Percentage of daily requirement for adults
Magnesium	At least 28. 10%, depending on sex and age
Manganese	27.43% for males, and 25.05% for females
Folate	19.43%
Phosphorus	40.14%
Copper	39.44%
Iron	34.5% for males, and 15.33% for females
Zinc	18.36% for males, and 25.25% for females
Potassium	6.77%
Vitamin B-1	16.5%
Riboflavin	18.55% for males, and 10% for females
Vitamin B-6	Around 17.54%, depending on age

The same amount of quinoa contains traces of vitamin E, vitamin B-3, and calcium.

Quinoa contains bitter tasting compounds called saponins that keep insects away without the need of pesticides. They are especially concentrated in the outer coating of quinoa.

Manufacturers can easily remove saponins by rinsing quinoa with water before consumption.

Although producers of most packaged quinoa have already removed most of the saponins, people may wish to give it an extra rinse before consuming it.

It is easy to incorporate quinoa into the diet. People can use it instead of rice in any recipe. Its small grains cook to tender in as little as 15 minutes.

Quinoa has a subtle nutty taste that makes it a very versatile ingredient. It can play a role in baking or as a breakfast grain. Quinoa also works well in hot side dishes, cold salads, and burgers.

Try these healthful quinoa recipes:

• quinoa salad
• nourishing lemon chicken quinoa soup
• quinoa breakfast porridge
• quinoa black bean tacos

Calorie content of quinoa per 100 grams

Quinoa or quinoa is a cereal crop that grows on the slopes of the mountains in Peru, North America and Southern Europe. Most often in stores it is sold in the form of cereals. Quinoa porridge is high in protein and contains all nine essential amino acids, which is rare in plants. Including quinoa in your diet is an important step towards enriching your body with beneficial plant protein. In Russia, the plant is known under the name “rice quinoa”.

Quinoa has 368 calories per 100 grams.

According to the USDA, 100 grams of quinoa contains 368 calories, 6.07 grams of fat, 14.12 grams of protein, and 64.16 grams of carbohydrates, including 7 grams of dietary fiber. Protein contains relatively high levels of essential amino acids. In addition, unprocessed quinoa grains are an excellent source of vitamins and minerals such as phosphorus, potassium, and calcium. Their content can be significantly reduced during the preparation of cereals.

Useful properties of quinoa

Amino acids are organic compounds necessary for the creation of protein and enzymes in the human body. In addition, the body uses amino acids to produce hormones, neurotransmitters, and other important biochemicals. Although the body uses many amino acids, only the nine essential ones that a person gets from food are important. People with cardiovascular disease, poor metabolism and athletes require additional sources of amino acids in the body.

Quinoa is unmatched in protein content. 100 g of the product contains 14.12 g of this substance, with yellow and red plant varieties in some cases having a slightly higher protein content. The recommended daily intake of protein is 0.8 g per kilogram of body weight. A serving of quinoa porridge will help you get that much needed dose and provide you with healthy, high-quality protein.

Cooking quinoa

Quinoa skin contains a small concentration of saponins, which give the plant a bitter taste. To get rid of it, before cooking, the cereal should be soaked several times in water, and rinsed thoroughly immediately before cooking. For one glass of quinoa, you have two glasses of water, cook over low heat for 15-20 minutes, until the croup completely absorbs the liquid. Then cover with a lid for 10 minutes and before serving, beat with a whisk or fork. Porridge goes well with many foods: vegetables, meat, fish, fruits and even honey.

Quinoa nutritional value and calories (per 100 grams):

Calorie content or energy value . The unit of measurement is the kilocalorie (the amount of energy required to raise one kilogram of water by one degree Celsius). However, a kilocalorie is often referred to simply as a calorie. Therefore, when we say calorie, in most cases we mean kilocalorie. It has the designation – kcal.

Nutritional value – the content of carbohydrates, fats and proteins in the product.

Chemical composition – the content of macroelements and microelements in the product.

Vitamins are organic compounds needed in small amounts to sustain human life. Their deficiency can have adverse effects on the health of the body. Vitamins are found in food in small quantities, so to get all the vitamins that a person needs, you need to diversify food groups and types.

Quinoa Mix calories. Chemical composition and nutritional value.

Chemistry & Nutrition Analysis

Nutrition & Chemistry

Quinoa Mix .

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	380 kcal	1684 kcal	22. 6%	5.9%	443 g
Proteins	13.3 g	76 g	17.5%	4.6%	571 g
Fats	4.21 g	56 g	7.5%	2%	1330 g
Carbohydrates	73 g	219 g	33.3%	8.8%	300 g

Energy value Quinoa Mix is 380 kcal.

Primary source: Created in the application by the user. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
“My Healthy Diet”

Calorie content and chemical composition of other products

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