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Quinoa nutrition facts
Learn more about this superfood once revered by the Incas and now being touted by celebrity trainers.
Thu, Mar 17 2011 at 3:39 PM
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GOOD FOR YOU: Quinoa with spinach and mushrooms. (Photo: SweetOnVeg/Flickr)
One of the latest superfoods to be touted by celebrity trainers and the like is quinoa.
What makes "keen-wah" so nutritious? We’ve got the scoop on quinoa nutrition facts.
Most people who have heard of quinoa think it’s a grain, and judging by how it’s pronounced, some assume it’s from the Orient.
But technically, quinoa is a seed, not a grain and it’s grown high in the Andes Mountains of South America.
Quinoa plants have been cultivated at altitudes of well over 10,000 feet and have been considered a superfood for at least a few millennia — in fact, the Incas cherished it as a superfood of their own.
Here in the U.S., quinoa has been discovered as a nutritious asset and enjoyed culinary popularity within only the last few years. Here’s why…
Eat one cup of quinoa (a single serving size), and you’ll consume:
- 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
- 40 grams of carbohydrates (13 percent daily value)
- 8 grams of protein (16 percent of daily value)
- 3.5 grams of fat (5 percent daily value with no saturated fat)
- A glycemic load (blood sugar spike) of only 18 out of 250
- 5 grams of fiber (20 percent of daily value)
- 20 percent of daily value of folate (various forms of Vitamin B)
- 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
Quinoa is stocked with life-sustaining nutrients all across the board, including all eight essential amino acids. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains).
Vegetarians would do well to incorporate quinoa into their diet often. It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians and vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein.
Those with gluten sensitivities or wheat allergies can rejoice in eating quinoa as it contains no gluten or wheat. (Spanish conquistadors during the South American conquest suppressed quinoa production, as it was associated with what the Spaniards perceived as non-Christian, indigenous, ceremonial backwardness. Thus, wheat was cultivated in the Andes region.)
Quinoa cooks very easily, in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa but be careful not to pour too much water in the pot, otherwise it will take even longer.
Cook quinoa at a high setting until it starts boiling and then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.
Quinoa by itself tastes rather bland. Add some coconut or olive oil or ghee butter (clarified butter) to add flavor and consistency. Add any spices or herbs you like and perhaps some crushed almonds or walnuts. In the last two minutes before it's ready to serve, toss a handful of spinach and stir until the spinach withers a little bit but not too much.
Enjoy this food that the Incas valued as much as gold.
Judd Handler is a freelance writer and health and lifestyle coach in Encinitas, Calif., who likes to think he has perfected the art of cooking quinoa. He can be reached at coachjudd@gmail.com.
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This is a wonderful site. Thank you.
As far as quinoa, it is important to note that it is NOT A GRAIN. It is in the same family as kale and spinach.
Apple pie Recipe..add cubes of Granny Smith apples mid way
while cooking Quinoa
after apples are lightly soft remove from heat add olive oil or ?
then sugar and cinnamon...unbelievably good, better than
apple pie
I would like to know if the fiber in quinoa is soluble or unsoluble. I have IBS and cannot tolerate unsoluble fiber.
Quinoa is a mix of both soluble and insoluble fiber. I've frequently seen it recommended for people with IBS. Of course, IBS is persnickety and what works well for one person is sometimes not tolerated by another at all.
you can get it at any health food stores, they even carry it at Costco now.
I love to eat Quinoa uncooked. It taste very nutty and I like the crunch. Is it unhealthy to eat it uncooked, I know it says to wash it untill the water is clean.
I discovered quinoa about 3-4 years ago, and I'm practically addicted! I cook it in chicken broth (add half a cube of boullion), and it's all the seasoning you need, with none of the fat of butter or oil. My friend also adds lemon and cilantro when it's cooked, I've tried feta and eggplant - it goes well with all kinds of ingredients and it's delicious in any combination!
Do you get this product in South Africa and if so where?
Is there something about the carbohydrates in quinoa that are better than other starches/carbs? I hear a lot about it, but it seems to be a lot like any other carb.
The amino acid profile gives it a leg up over other carbs and makes it a complete protein. It also has more fiber and protein than brown rice with slightly fewer carbs.
Quinoa has raised estradoil levels to unhealthy highs in some people - something worth monitoring at a blood test.
I just made some earlier today, with 1 1/2 cups water to 1 cup dry quinoa. When it had cooled, I added chopped pecans, craisins, and diced onion. I eat it cold, like quinoa salad.
is quinoa considered a 'paleo' food?
I sprout red winter weath and make bread from it, could I use quinoa instead? How does quino bread taset and is it lower in carbs then red winter weath berries? For does looking to get quino in bulk I get mine from Sun Organic Farms.
I love quinoa and have been eating it every day for a few years. I like quinoa casserole the best. I recommended quinoa to my friends, and they all like it.
Quinoa - way to go!!!
A quinoa casserole? I haven't tried one. I make a lot of salads, veggie burgers, and pilafs. Can you share your casserole recipe?
thanks guys....this is great info....about to quinoa a go
Let me know how you like it and how you end up using it!
Foods don't need to be "combined" in the same meal to get all of the essential aminos, we just need to make sure that a wide variety of foods are consumed. I'm not sure if that's what the author was saying, but this myth has been debunked.
Welcome Kari.
Quinoa has about the same number of carbs as the same quantity of white or brown rice. It has slightly more fiber than brown rice. Providing you allow for that amount of carbs in your diet as part of a balanced meal, you should be able to substitute it for rice.
Quinoa, because of its almost pasta like consistency, has been a hit in our house as a substitute for spaghetti noodles. I take it in measuring cup and pack it in and put the quinoa mold in the center of the plate and then pour the spaghetti sauce over it. We call it the Volcano and the kids devour it. Much healthier than pasta!
1 cup of cooked or raw quinoa ?
1 cup prepared quinoa
I've been eating quinoa for almost a month now and had lost 6 lbs. I eat it instead of rice. I've been a rice eater all my life and gained so much. Quinoa makes u full even with just half the cup. I really love this food! I get this from Whole Food.
I've found that buying Quinoa from the bulk section of Whole Foods is a lot cheaper than buying it in the box.
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