Calories in Quinoa

About Quinoa Nutrition

Quinoa is a nutrient-dense seed that's prepared and eaten like a grain. Native to the Andes mountains of South America, quinoa has been cultivated for thousands of years and was considered sacred by the Incas. It's one of the few plant foods that contains all nine essential amino acids, making it a complete protein - rare for plant-based foods.

With 120 calories per 100 grams, Quinoa provides 4.4g of protein,21g of carbohydrates, and 1.9g of fat.

Macronutrient Breakdown

• Protein: 4.4g - 15% of calories
• Carbohydrates: 21g - 70% of calories
• Fat: 1.9g - 14% of calories

Health Benefits of Quinoa

• Complete protein source with all essential amino acids (8g protein per cup cooked)
• High in fiber (5g per cup) supporting digestive health and satiety
• Excellent source of manganese, magnesium, and phosphorus for bone health
• Contains iron and folate important for blood health
• Naturally gluten-free, safe for celiac disease
• Low glycemic index helps maintain steady blood sugar levels

How to Eat Quinoa

Rinse quinoa before cooking to remove bitter saponins. Cook 1 part quinoa to 2 parts water for 15-20 minutes until fluffy. Use as a base for grain bowls, add to salads, use in place of rice, make breakfast porridge, or add to soups. Red and black quinoa are slightly crunchier than white. Pre-rinsed quinoa is available for convenience.

Selection and Storage

Choose from white (mildest), red (nuttier), or black (earthiest) quinoa - all have similar nutrition. Store uncooked quinoa in an airtight container in a cool, dark place for up to 2 years. Cooked quinoa keeps refrigerated for 5-7 days or frozen for up to 8 months.

Dietary Considerations

Quinoa is naturally gluten-free, vegan, and suitable for most diets. At 120 calories per cooked cup, it's moderate in calories with excellent nutrition. The complete protein makes it especially valuable for vegetarians and vegans. Contains oxalates, so those with kidney stone history should moderate intake.