Cooked white quinoa

Grain

Item Rating: 80/100

1 serving (185 grams) contains 222 calories, 8.1 grams of protein, 3.6 grams of fat, and 39.4 grams of carbohydrates.

Nutrition Information

1 cup (185g)

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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 32 cal (14.6%)

Protein: 32 cal (14.6%)

Carbs: 157 cal (70.9%)

About Cooked white quinoa

Quinoa is a gluten-free pseudocereal native to the Andes region of South America, cultivated for over 5,000 years. Cooked white quinoa has a mild, nutty flavor and is a versatile staple in various cuisines, such as South American, Mediterranean, and vegetarian dishes. It is highly regarded for its nutritional content; one cup (185g) of cooked quinoa provides about 8 grams of protein, 5 grams of fiber, and essential vitamins and minerals, including magnesium, phosphorus, folate, and iron. Quinoa is one of the few plant-based foods considered a complete protein, containing all nine essential amino acids. With its low glycemic index and nutrient density, quinoa is an excellent option for maintaining energy levels and supporting overall health.

Health Benefits

• Quinoa is rich in manganese, which supports bone health and antioxidant functions, protecting cells from oxidative stress.
• The high fiber content (5 grams per cup) promotes healthy digestion and helps regulate blood sugar levels, beneficial for diabetes management.
• Its complete protein profile (8 grams per cup) makes quinoa a valuable protein source for muscle repair and growth, particularly in vegetarian and vegan diets.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, diabetic-friendly

Not suitable for: Low-fiber diets, low-carb diets

Selection and Storage

Store cooked quinoa in an airtight container in the refrigerator for up to 5 days. It can also be frozen for longer storage and reheated by steaming or microwaving.

Common Questions About Cooked white quinoa Nutrition

Is cooked white quinoa high in protein?

Cooked white quinoa contains approximately 4 grams of protein per 1 cup serving (185g). While not as high as animal protein sources, quinoa is considered a complete protein, providing all nine essential amino acids, which makes it a great plant-based addition to diets.

Can I eat cooked white quinoa on a keto diet?

Cooked white quinoa is not typically recommended for a keto diet because it contains about 39 grams of carbohydrates per cup, which is relatively high compared to keto-friendly foods. It is better suited for moderate-carb diets or non-keto eating plans.

What are the health benefits of cooked white quinoa?

Cooked white quinoa is rich in essential nutrients like magnesium, phosphorus, manganese, and folate. It is also high in fiber, supporting digestive health, and contains antioxidants that may help reduce inflammation. Additionally, its complete protein profile promotes muscle repair and growth.

What is the recommended portion size for cooked white quinoa?

A typical portion size of cooked white quinoa is 1 cup (185g), which provides approximately 222 calories, 4 grams of protein, 39 grams of carbohydrates, and 2.8 grams of fiber. Adjust portion sizes depending on your dietary needs or calorie goals.

How does cooked white quinoa compare to rice?

Compared to white rice, cooked quinoa has more protein (4g vs 2.6g per cup) and significantly more fiber (2.8g vs 0.6g per cup). Quinoa also has a lower glycemic index, meaning it may provide steadier energy levels, making it a better choice for those needing balanced blood sugar levels.

Data Sources & Scientific References