Quinoa Nutrition

Erin Coleman, R.D., L.D.
Quinoa grain

Quinoa is a super food you should include in your daily menus if possible. It's nutrient-dense, offering a wide variety of health and nutritional benefits.

Calorie Content

Quinoa is a starch and while not necessarily a low-calorie food, it'll provide you with the nutrient-dense energy you'll need to feel full for several hours and get through long days. A 1-cup portion of cooked quinoa provides about 222 calories, says the U.S. Department of Agriculture's National Nutrient Database.

Macronutrients (Carbohydrates, Protein, and Fat)

Quinoa is grain with desirable proportions of protein, carbs (including fiber), and dietary fat. A 1-cup serving of cooked quinoa contains about 8 grams of protein, just under 40 grams of total carbs, 5 grams of fiber, and 3.5 grams of fat. The fat in quinoa is mainly from heart-healthy unsaturated fats. The protein and fiber in this delicious super food is one reason it helps fill you up for long periods.

Micronutrients (Vitamins and Minerals)

There's no shortage of micronutrients in quinoa, as this nutritious food is loaded with vitamins and minerals. On the list of micronutrients, quinoa provides you with includes iron, zinc, vitamin E, folate, potassium, phosphorous, and magnesium.

Adding Quinoa to Meals

Adding quinoa to your daily menu is pretty simple, as this nutrient-rich grain goes with just about any dish. Eat it plain (cooked with olive oil) as a side dish, top it with cheese, add it to cold salads, mix it with beans, add grilled chicken or tofu plus veggies to it, put it in soups, eat it for breakfast in place of oatmeal (topped with nuts, fruit, cinnamon or honey), scramble it with eggs, or blend it into your next nutritious smoothie.

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Quinoa Nutrition