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

• Dessert in a jar “Berry Smetannik” 90 g
• Bread Sovital
• Dessert in a jar “Carrot” 90 g
• Soup with chicken broth
• croissant
• Rings with curd cream and lemon 90 g
• Custard balls with boiled condensed milk 120 g
• Protein cookie coconut
• Passion fruit cake
• Lachanorizo ​​
• Cake “Baskets with protein cream” 120 g
• Rye bread with bran
• Gravy with meat
• Gravy with meat
• Rice with carrots and carrots
• My oatmeal cookies
• Pilaf with chicken
• Strawberries with sugar
• Cocoa fiber
• Pilaf with lamb
• Salad
• Cream cutlet
• Sugar-free cottage cheese casserole with raisins
• Boiled rice
• Canelli cake
• D3 makrobios
• Pork
• Broiler chicken baked in the oven February 23
• Salad with cabbage, corn and egg
• Shawarma 22. 02 2022 104
• Protein chocolate
• Lemon tart cake 55 g
• Ovsyanoblin
• Lemon cake with poppy seeds “Lemon”, 115 g
• Tublerone Chocolate
• Miracle chocolate pudding
• Child mix
• Cake ring curd, 100 g
• Flat white banana 360
• Tea pot with cream
• Vegetable soup
• Cutlets 1
• Cabbage with egg
• Profiteroles with ricotta cheese 250 g
• Biscuit cake “Slastyona”
• Cake “Honey cake “Traditional”
• Squash fritters
• Petrovsky bread
• Carrot and sweet potato cream soup
• Garlic sauce
• Wafer roll “Boiled condensed milk” 35 g
• Fritters with cheese
• Curd casserole
• Casserole with cabbage and potatoes
• Corn balls with Cheshki cheese
• Dried brazil nuts – 690 kk
• Salad with tomato and cucumber
• Tubes with protein cream 80 g
• Enchilada
• Bean soup with vegetable bouillon cube
• Zucchini casserole with chicken
• Yoghurt “Sarafanovo” 1.