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Nutrition Facts about Quinoa

Quinoa in jar

Quinoa in jar

Quinoa in jar

Quinoa in jar

Quinoa is a seed, not a grain, but because it is prepared and eaten like a grain, quinoa is often compared nutritionally to other grains. It is higher in nutrition than most grains, and many nutritionists consider it a “super food”—one of the healthiest foods you can eat. Plus, because it’s not a grain, quinoa is gluten-free. Cooked quinoa consists of 71.6% water, 21.3% carbohydrate, 4.4% protein, and 1.92% fat.

Quinoa is considered exceptional in that it is a plant that provides a complete protein—which means it contains all nine essential amino acids. Your body cannot produce these amino acids by itself; they come from nutrition sources. This characteristic is especially important for vegetarians and vegans looking for complete protein sources.

Here is the nutrition information for 100 grams cooked quinoa:

Quinoa Nutrition

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

The main vitamins and minerals in quinoa are:

  • Manganese. A trace mineral essential for metabolism, growth, and development.
  • Phosphorus. Essential for bone health and maintaining various body tissues.
  • Copper. Important for heart health.
  • Folate. A B vitamin, essential for cell function and tissue growth and considered particularly important for pregnant women.
  • Iron. Performs many important functions in your body, such as transporting oxygen in red blood cells.
  • Magnesium. Important for many processes in your body and often lacking in the Western diet.
  • Zinc. Important for overall health and participates in many chemical reactions in your body.

The main plant compounds in quinoa are:

  • Saponin. These bitter-tasting plant glycosides protect quinoa seeds against insects and other threats. Rinsing well before cooking will remove the unpleasant taste.
  • Quercetin. This powerful polyphenol antioxidant may help protect against various illnesses, such as heart disease, osteoporosis, and certain forms of cancer.
  • Kaempferol. This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer.

Did you know all these nutrition facts about quinoa? Please tell us what you think.


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