Prewashed white quinoa

Grain

Item Rating: 82/100

1 serving (43 grams) contains 170 calories, 6.0 grams of protein, 2.5 grams of fat, and 29.0 grams of carbohydrates.

Nutrition Information

1 cup (172g)

Calories		680.0
% Daily Value*
Total Fat		10.0 g	12%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20 mg	0%
Total Carbohydrates		116.0 g	42%
	Dietary Fiber	12.0 g	42%
	Sugars	0 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		5.2 mg	28%
Potassium		640 mg	13%

* 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: 90 cal (13.8%)

Protein: 96 cal (14.8%)

Carbs: 464 cal (71.4%)

About Prewashed white quinoa

Prewashed white quinoa is a nutrient-dense pseudograin native to the Andean region of South America, where it has been a staple food for thousands of years. Praised for its high protein content compared to true grains, it is commonly used in global cuisines ranging from salads to soups and porridge. Nutritionally, one cup of cooked white quinoa (185g) provides approximately 222 calories, 8g of protein, 39g of carbohydrates, 5g of fiber, and 3.6g of fat. It is also a rich source of important micronutrients, including manganese (58% DV), magnesium (30% DV), phosphorus (28% DV), folate (19% DV), and iron (15% DV). Prewashing removes saponins, natural bitter-tasting compounds, making it easier to incorporate into meals with minimal preparation.

Health Benefits

• Rich source of plant-based complete protein, providing all nine essential amino acids, which is especially beneficial for vegetarians and vegans.
• High magnesium content (30% DV per cup) promotes healthy nerve and muscle function, as well as reducing the risk of migraines.
• Dietary fiber (5g per cup) supports digestive health, aids in maintaining stable blood sugar levels, and may reduce LDL cholesterol.
• Contains antioxidants such as quercetin and kaempferol, which may help combat inflammation and oxidative stress.
• Folate (19% DV per cup) is crucial for DNA synthesis and is particularly important for pregnant individuals to support fetal development.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-glycemic, kosher

Not suitable for: Low-carb, keto

Selection and Storage

Store dried quinoa in an airtight container in a cool, dry place for up to two years. Cooked quinoa should be refrigerated in a sealed container and consumed within 5-7 days.

Common Questions About Prewashed white quinoa Nutrition

Is prewashed white quinoa high in protein?

Prewashed white quinoa contains approximately 4 grams of protein per 1/2 cup cooked serving. While it may not be as high in protein as legumes or meat, it is considered a complete protein source, as it contains all nine essential amino acids.

Can I eat prewashed white quinoa on a keto or low-carb diet?

Since prewashed white quinoa contains about 20 grams of net carbs per 1/2 cup cooked serving, it is not ideal for a strict keto diet. However, it can fit in moderate low-carb diets if consumed in small portions while balancing carb intake from other sources.

What are the health benefits of prewashed white quinoa?

Prewashed white quinoa is a nutrient-dense food; it is rich in fiber, magnesium, and iron, and it also contains antioxidants. It can support digestion, help manage blood sugar levels, and contribute to heart health due to its balanced nutrient profile.

What is the recommended serving size for prewashed white quinoa?

A standard serving size is 1/2 cup of cooked prewashed white quinoa, which provides approximately 111 calories, 4 grams of protein, and 2.6 grams of fiber. This serving size is recommended as part of a balanced meal.

How does prewashed white quinoa compare to brown rice?

Prewashed white quinoa has more protein (4 grams vs. 2.5 grams per 1/2 cup cooked) and is a complete protein, unlike brown rice. Quinoa is also slightly higher in fiber, with around 2.6 grams compared to brown rice's 1.8 grams per serving. Both are nutritious choices, but quinoa offers a better nutrient profile overall.

Data Sources & Scientific References