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 |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 17.3 mg | 0% | |
| Total Carbohydrates | 52.5 g | 19% | |
| Dietary Fiber | 6.9 g | 24% | |
| Sugars | 0 g | ||
| protein | 10.8 g | 21% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 41.3 mg | 3% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 424 mg | 9% | |
* 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 tricolor quinoa
Tricolor quinoa is a blend of three quinoa varieties—white, red, and black—originating from South America, specifically from the Andean region where it has been cultivated for thousands of years. As a cooked whole grain, tricolor quinoa is gluten-free, rich in protein, and contains all nine essential amino acids, making it a complete protein source. It is a versatile food staple used in a wide range of cuisines, from salads to stir-fries. A cooked cup of tricolor quinoa provides approximately 8g of protein, 39g of carbohydrates, 5g of dietary fiber, and is a good source of magnesium, phosphorus, and folate. It is also low on the glycemic index, which supports balanced blood sugar levels.
Health Benefits
- Promotes muscle repair and growth due to its complete protein profile containing all nine essential amino acids.
- Supports bone health with its magnesium and phosphorus content, vital minerals for maintaining bone density.
- Enhances digestion and promotes satiety thanks to its 5g of dietary fiber per cooked cup, aiding gut health and preventing overeating.
Dietary Considerations
Selection and Storage
Store cooked quinoa in an airtight container in the refrigerator for up to 5 days. Freeze for longer storage, ensuring it is cooled completely before freezing.
Common Questions About Cooked tricolor quinoa Nutrition
Is cooked tricolor quinoa high in protein?
Cooked tricolor quinoa is a good source of plant-based protein, providing about 8 grams of protein per cooked cup (185 grams). It is considered a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
Can I eat cooked tricolor quinoa on a keto or low-carb diet?
Cooked tricolor quinoa is not ideal for a strict keto diet due to its carbohydrate content, providing approximately 39 grams of total carbohydrates per cup. However, it can fit into a moderate low-carb diet in small portions if you’re mindful of your daily carb intake.
What are the health benefits of cooked tricolor quinoa?
Cooked tricolor quinoa is rich in essential nutrients, including fiber (5 grams per cup), magnesium, manganese, and phosphorus. It supports heart health by being low in cholesterol and sodium, and the high fiber content aids digestion and promotes satiety. Its antioxidant content, such as quercetin and kaempferol, contributes to reducing inflammation.
What’s the recommended serving size for cooked tricolor quinoa?
A standard serving size for cooked tricolor quinoa is one cup (185 grams), which provides about 222 calories, 8 grams of protein, 39 grams of carbs, and 3.6 grams of fat. You can adjust the serving size based on your dietary requirements and meal composition.
How does cooked tricolor quinoa compare to white quinoa?
Cooked tricolor quinoa has a slightly chewier texture and a nuttier flavor compared to white quinoa. Nutritionally, they are very similar, with both offering about 222 calories, 8 grams of protein, and 39 grams of carbs per cup. Tricolor quinoa’s blend of red, black, and white varieties may provide a slightly higher concentration of antioxidants due to the darker-colored grains.
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.
