1 serving (185 grams) contains 222 calories, 8.1 grams of protein, 3.6 grams of fat, and 39.4 grams of carbohydrates.
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Nutrition Information
Calories |
241.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.1 mg | 0% | |
| Total Carbohydrates | 42.8 g | 15% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 1.7 g | ||
| protein | 8.8 g | 17% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.7 mg | 2% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 345.7 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black quinoa
Black quinoa is an ancient grain indigenous to South America, particularly cultivated in the Andean region. It has a bold, earthy flavor and firmer texture compared to white quinoa. Known as a pseudocereal, black quinoa is gluten-free and rich in nutrients. It is an excellent source of plant-based protein, providing all nine essential amino acids, which makes it a staple in vegetarian and vegan diets. Black quinoa is also packed with dietary fiber, iron, magnesium, and antioxidants like quercetin and kaempferol. Its nutrient profile supports energy metabolism, promotes gut health, and combats oxidative stress, making it a valuable food for overall well-being. Its versatility allows it to be used in salads, soups, and as a substitute for rice or pasta in various cuisines from South America, the Mediterranean, and beyond.
Health Benefits
- Rich in fiber: Provides 5 grams of dietary fiber per 1 cup cooked, supporting gut health and aiding digestion.
- High in protein: Contains 8 grams of protein per 1 cup cooked, offering all essential amino acids for muscle maintenance and repair.
- Rich in magnesium: A 1-cup serving provides approximately 30% of the daily recommended magnesium, essential for energy metabolism and bone health.
- Contains antioxidants: Includes quercetin, which supports cell health by reducing oxidative stress.
- High in iron: Provides about 15% of the daily iron requirement per cup cooked, crucial for oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store black quinoa in an airtight container in a cool, dry place for up to 6 months. Rinse thoroughly before cooking to remove natural saponins for better flavor.
Common Questions About Black quinoa Nutrition
Is black quinoa high in protein?
Yes, black quinoa is a good source of protein, containing approximately 8-9 grams of protein per cooked cup (185g). It is also a complete protein, meaning it provides all nine essential amino acids, which makes it an excellent choice for vegetarians and vegans looking to meet their protein needs.
Can I eat black quinoa on a keto diet?
Black quinoa is not ideal for a strict keto diet as it contains about 39 grams of carbs per cooked cup. While it is a nutrient-dense carbohydrate source, its high carb content may prevent you from staying in ketosis. If you are following a low-carb or modified keto plan, consult your macros before including it.
What are the health benefits of black quinoa?
Black quinoa is rich in fiber, containing around 5 grams per cooked cup, which supports digestion and helps regulate blood sugar levels. It is also a good source of essential nutrients like magnesium, iron, zinc, and antioxidants, promoting heart health, reducing inflammation, and enhancing immune function. Additionally, its low glycemic index makes it a healthier grain alternative for blood sugar control.
How much black quinoa should I serve per person?
A standard serving size of black quinoa is 1/2 cup cooked, which contains approximately 111 calories and provides a balanced portion of protein and fiber. For a meal, this amount is sufficient as a side dish, but you can adjust it slightly based on nutritional needs or appetite.
How does black quinoa compare to white quinoa?
Black quinoa has a slightly nuttier and earthier flavor compared to white quinoa. Nutritionally, the two are nearly identical, but black quinoa typically has a slightly higher antioxidant content due to its dark-colored pigments. It also has a slightly firmer texture, making it ideal for salads or dishes where a crunchier bite is desired.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
