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 Brown quinoa
Brown quinoa is a whole grain seed primarily cultivated in the Andean regions of South America, particularly in Bolivia and Peru. It has gained global recognition as a versatile component in various cuisines, including salads, soups, and as a substitute for rice or pasta. Brown quinoa is a nutritional powerhouse, boasting all nine essential amino acids, making it a complete protein. It is rich in dietary fiber, iron, magnesium, and phosphorus, alongside notable amounts of B vitamins and antioxidants. Quinoa is also naturally gluten-free, making it a suitable grain alternative for individuals with gluten intolerance or those following specific diets.
Health Benefits
- Provides complete protein with all nine essential amino acids, beneficial for muscle repair and growth.
- Rich in magnesium (118 mg per cup cooked), supporting nerve function and maintaining healthy blood pressure levels.
- High dietary fiber content (5 grams per cup cooked), promoting digestive health and aiding in blood sugar control.
Dietary Considerations
Selection and Storage
Store brown quinoa in an airtight container in a cool, dry place for up to six months. Rinse thoroughly before cooking to remove the natural saponin coating, which may cause bitterness.
Common Questions About Brown quinoa Nutrition
Is brown quinoa high in protein?
Brown quinoa is a good source of plant-based protein, offering about 8 grams of protein per cooked cup (185 grams). It is considered a complete protein, meaning it contains all nine essential amino acids.
Can I eat brown quinoa on a keto diet?
Brown quinoa is not ideal for a strict keto diet as it contains about 39 grams of carbohydrates per cooked cup. While it is nutrient-dense, its high carb content makes it unsuitable for staying in ketosis.
What are the health benefits of eating brown quinoa?
Brown quinoa is rich in fiber, providing about 5 grams per cooked cup, which supports digestion and heart health. It also contains important nutrients such as magnesium, iron, and antioxidants, making it beneficial for overall health and energy metabolism.
What is the recommended serving size for brown quinoa?
A typical serving size of brown quinoa is 1/2 to 1 cup of cooked quinoa, which is about 111–222 calories. This portion provides a balance of macronutrients and keeps calorie intake moderate.
How does brown quinoa compare to white quinoa?
Brown quinoa has a nuttier flavor and chewier texture compared to white quinoa, though their nutritional profiles are similar. Both contain approximately the same calories, protein, and fiber per serving, but brown quinoa may have slightly more antioxidants due to its outer coat.
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.
