Learn More About Quinoa Nutrition (2024)

Quinoa is a seed commonly mistaken for a grain native to the Andes Mountains of Bolivia and Peru.

It is a relative of Swiss chard, spinach, and beets and is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. Quinoa has been popularized in vegetarian meal plans, but you don't need to follow a specialized diet to add it to your menu. Everyone can benefit from eating quinoa.

Quinoa Nutrition Facts

The following quinoa nutrition information is provided by the USDAfor 1 cup (185g) of cooked quinoa with no added salt or fat.

Carbs

One cup of cooked quinoa contains 39 grams of complex carbohydrates, which can serve as a good energy source.

The glycemic index of quinoa is estimated to be under 55, making it a low-glycemic food. The protein and fiber in quinoa help to reduce its impact on blood sugar.

Fats

There is a small amount of fat in quinoa, mainly polyunsaturated and monounsaturated fat—considered healthy fats. We consume edible seeds of the quinoa plant which contain heart-healthy fatty acids.

Protein

​Quinoa is a complete protein, unlike many plant-based proteins. Complete proteins are those that contain all nine essential amino acids.

Vitamins and Minerals

Quinoa is a solid source of iron, magnesium, vitamin E, and potassium.Magnesium is part of many metabolic processes in the body, including some that regulate blood sugar.

Iron is an essential mineral that helps to transport oxygen through the body, and vitamin E is a fat-soluble vitamin that acts as an antioxidant, helping to fight free radicals in the body. Finally, potassium helps to regulate sodium in the blood to decrease blood pressure.

Calories

One cup of cooked quinoa contains approximately 222 calories, most of which comes from its carbohydrate makeup.

Health Benefits of Quinoa

Quinoa is naturally low in sodium and rich in fiber and protein, making it a filling, nutritious replacement for refined grains. It has considerably more calcium, iron, and protein than other grains.

Reduces Inflammation

The saponins, betalains, and polyphenols in quinoa (and other plants) have antioxidant properties, meaning they can repair cells damaged due to oxidative stress and reduce inflammation.

Helps Control Blood Sugar

Fiber is the indigestible part of carbohydrate that helps with satiety, prevents and alleviates constipation, and is important in keeping blood sugars stable through slower absorption into the bloodstream from the intestines.

Research also suggests that the risk of type 2 diabetes is lower in people who consume a diet rich in whole grains. Quinoa is a seed and not a grain, but it can act like a whole grain.

Lowers Cholesterol

Fiber has a beneficial effect on cholesterol, and so do plant compounds called phytosterols. Quinoa contains several phytosterols.

Gluten-Free and Low-FODMAP

Pure quinoa is a gluten-free option for people with celiac disease or non-celiac gluten sensitivity. However, foods made with quinoa that contain other ingredients could also contain gluten or be cross-contaminated, so read labels carefully.

Quinoa is also suitable for a low-FODMAP diet. It is naturally low in fermentable oligo-, di-, mono-saccharides and polyols, carbohydrates that can cause bloating and sensitivity in people with irritable bowel syndrome (IBS) and Crohn's disease.

Allergies

There are limited reports of allergic reactions to quinoa. Most sources citesaponinas the culprit. Saponins are compounds in many plants, including amaranth seeds, soybeans, chickpeas, and other legumes. These substances are thought to act as a deterrent to birds and insects in nature.

One small study also found an association between sensitivity to quinoa and apples. If you suspect an allergy or experience symptoms after consuming quinoa, consult your healthcare provider.

Adverse Effects

If you are not accustomed to consuming a lot of fiber, you may experience digestive issues when eating quinoa. Add fiber-rich foods to your diet gradually to help prevent these symptoms.

Varieties of Quinoa

The most common types of quinoa in the United Statesinclude white, red, and black. The varieties yield distinctive flavors and textures with similar nutritional profiles. White quinoa is the most common with a smoother texture. Red quinoa is best used in cold salads. Black quinoa is a bit earthier and sweeter. Some plant-based burgers contain tricolor quinoa.

You can find quinoa in grocery and health food stores. Look for it near grains like rice and couscous. It's also ground into flour that can be used for cooking and baking or in products like pizza crusts and spaghetti noodles. You can also find granola, cereal, polenta, and other products, even protein bars made with quinoa.

When Quinoa Is Best

Quinoa is available in grocery stores year-round.

Storage and Food Safety

Dry quinoa has a long shelf life and can be stored in your pantry in its original package or an airtight container. Because it is a seed, it typically has a "best by" date but can be used safely past that date. Once it is cooked, quinoa will stay fresh in the refrigerator for 6 to 7 days. You'll know that it is starting to go bad once it becomes hard and develops mold. You can store dry or cooked quinoa for longer in the freezer in an airtight freezer container.

How to Prepare Quinoa

The cooking method for quinoa is similar to that of rice. Many brands recommend soaking and/or rinsing quinoa to remove naturally occurring saponins, which can add a soapy taste. Place raw dried quinoa seed into a fine strainer to rinse.

After rinsing your dried quinoa, cook it according to the package directions—generally by placing it in a saucepan with twocups of water (or low-sodium vegetable or chicken broth) for every cup of quinoa. Bring it to a boil, reduce the heat to low, cover, and simmer until the seed has absorbed all the water, about 20 minutes or longer. The finished product should be fluffy and light.

Quinoa is a great substitute for processed, refined carbohydrates such as white rice and pasta. Use quinoa for delicious side dishes and save leftovers for hot breakfast meals. Or top proteins with it as a replacement for breadcrumbs.