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Nutrition Facts about Quinoa

Gardening Guide: The Easy Quinoa Growing Guide: Your Complete Guide to Growing, Harvesting, Cooking, and Eating the Mother of All Grains

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Nutrition Facts about Quinoa

Learn nutrition facts about quinoa to find out exactly which nutrients are found in quinoa—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

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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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Quinoa Plants
  • A Word About Varieties of Quinoa Plants
  • Choosing to Grow Quinoa from Seeds or Seedlings
  • Growing Quinoa in Open Land, in Containers, or in Raised Beds
  • Starting with the Right Soil for Your Quinoa Plants
  • The Right Sunlight for Your Quinoa
  • Should You Fertilize Your Quinoa Plants?
  • How—and When—to Water Your Quinoa Plants
  • How to Spot, Treat, and Prevent Quinoa Diseases
  • What to Do About Pests that Can Harm Your Quinoa Plants
  • The Right Way to Weed Your Quinoa Garden
  • Essential Tools and Equipment for Growing Quinoa
  • Plant Profiles

  • Oro De Valle Organic White (Golden) Quinoa
  • Red Head Organic White Quinoa
  • French Vanilla White Quinoa
  • Shelly Black Quinoa
  • Biobio White Quinoa
  • Brightest Brilliant Rainbow Red Quinoa
  • Recipes

  • Quinoa, Brussels Sprouts, and Strawberry Salad
  • Garlic Mushroom Quinoa
  • Autumn Apple, Kale, and Quinoa Salad
  • Indian-Spiced Quinoa
  • Quinoa Tabbouleh with Feta
  • Mexican Quinoa Wraps
  • Cinna-Vanilla Quinoa Breakfast Bowl
  • Quinoa Bowl with Shrimp
  • Additional Articles

  • Nutrition Facts about Quinoa
  • Home Remedies & Health Benefits of Quinoa
  • Resources about Quinoa
  • Quinoa Glossary
  • Related Articles

  • Three Types of Quinoa You Can Grow at Home

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