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 |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13 mg | 0% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 1.3 g | ||
| protein | 8.1 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.0 mg | 2% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 318 mg | 6% | |
* 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 Cooked quinoa
Cooked quinoa is a gluten-free seed native to the Andean region of South America, often considered a pseudo-grain due to its culinary use as a grain. It has been a staple food in South America for thousands of years and is now popular globally for its nutritional benefits and versatility in dishes ranging from salads to stews. Quinoa is a complete protein source, meaning it contains all nine essential amino acids. A one-cup serving of cooked quinoa provides approximately 222 calories, 39 grams of carbohydrates, 4 grams of fat, and 8 grams of protein, along with important nutrients like magnesium, manganese, phosphorus, and folate. Moreover, it is rich in fiber, making it an excellent choice for digestive health and sustained energy levels. Its low-glycemic index makes it suitable for those managing blood sugar, while its nutrient density supports overall wellness.
Health Benefits
- Rich in magnesium, which supports bone health and muscle function; one cup provides about 30% of the Recommended Daily Intake (RDI).
- Contains significant amounts of fiber (5 grams per cup), promoting digestive health and aiding in cholesterol management.
- High in antioxidants, including quercetin, which may help reduce inflammation and protect against cell damage.
- Provides all nine essential amino acids, supporting muscle repair and growth, making it an ideal protein source for vegetarians.
- A good source of iron, contributing to oxygen transport in the blood and reducing fatigue; one serving offers 15% of the RDI.
Dietary Considerations
Selection and Storage
Store cooked quinoa in an airtight container in the refrigerator for up to 5 days. Freezing cooked quinoa is also an option; it can be kept for up to 3 months when properly sealed in a freezer-safe container.
Common Questions About Cooked quinoa Nutrition
Is cooked quinoa high in protein?
Cooked quinoa contains about 8 grams of protein per cup (185 grams), making it a moderate source of plant-based protein. It is also a complete protein, meaning it contains all nine essential amino acids, which is relatively rare for plant-based foods.
Can I eat cooked quinoa on a keto diet?
Cooked quinoa is not ideal for a keto diet due to its carbohydrate content. One cup of cooked quinoa contains approximately 39 grams of carbs, which is too high for the low-carb restrictions of ketosis. It might be more suitable for other balanced diets.
What are the health benefits of cooked quinoa?
Cooked quinoa provides several health benefits due to its nutrient density. It is rich in fiber (5 grams per cup), supports digestion, and contains essential vitamins and minerals like magnesium, phosphorus, and folate. Quinoa also has a low glycemic index, making it a good choice for blood sugar management.
What is the recommended serving size for cooked quinoa?
A typical serving size of cooked quinoa is 1/2 to 1 cup, depending on your dietary needs and goals. One cup of cooked quinoa contains about 222 calories, so portioning it carefully can help maintain a balanced calorie intake.
How does cooked quinoa compare to rice in terms of nutrition?
Compared to white rice, cooked quinoa has more fiber (5 grams vs. 0.6 grams per cup) and protein (8 grams vs. 4 grams per cup). Quinoa also offers a wider range of vitamins and minerals, such as magnesium and iron, whereas white rice is mainly a source of carbohydrates.
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.
- Quinoa: Composition, Health Benefits, and Ecological ValuationFrontiers in NutritionA peer-reviewed article reviewing quinoa's nutritional profile and evidence-based health benefits linked to its consumption.
- Dietary Guidelines for Americans, 2020-2025: Recommendations on GrainsU.S. Department of Agriculture and Department of Health and Human ServicesMentions quinoa as a nutrient-dense grain alternative under the grains section of the dietary guidelines.
- Quinoa Nutritional Benefits for Human Health: A ReviewHarvard T.H. Chan School of Public HealthSummarizes quinoa’s role in a healthy diet, focusing on its nutrient density, gluten-free nature, and potential health benefits.
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.
