Puffed quinoa

Snack

Item Rating: 83/100

1 serving (20 grams) contains 70 calories, 2.6 grams of protein, 1.2 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		560
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		96 g	34%
	Dietary Fiber	10.4 g	37%
	Sugars	1.6 g
protein		20.8 g	41%
Vitamin D		0 mcg	0%
Calcium		64 mg	4%
Iron		4.8 mg	26%
Potassium		400 mg	8%

* 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: 86 cal (15.6%)

Protein: 83 cal (15.0%)

Carbs: 384 cal (69.4%)

About Puffed quinoa

Puffed quinoa is a light, airy version of quinoa, a pseudocereal native to the Andes region of South America, particularly cultivated in countries like Peru and Bolivia. Known as a nutritional powerhouse, quinoa is high in protein, fiber, and essential minerals like magnesium, iron, and phosphorus. Puffed quinoa is made by heating the grains to high temperatures, causing them to expand, while retaining much of their nutrient profile. It is gluten-free and often used in breakfast cereals, snack bars, or as a topping for yogurts and smoothies. Though puffed quinoa is less calorie-dense than raw quinoa, it is still a source of plant-based protein and other nutrients, making it a valuable addition to a balanced diet.

Health Benefits

• Rich in protein, containing all nine essential amino acids, making it a complete protein source for muscle maintenance.
• Contains magnesium, which supports energy production and helps regulate blood sugar levels.
• Provides an abundance of dietary fiber, promoting healthy digestion and improving gut health.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, vegan diet, vegetarian diet

Not suitable for: Paleo diet, low-carb diet

Selection and Storage

Store puffed quinoa in an airtight container in a cool, dry place to prevent moisture absorption and maintain crispness. Consume within several months for optimal taste and texture.

Common Questions About Puffed quinoa Nutrition

Is puffed quinoa high in protein?

Puffed quinoa contains a moderate amount of protein, offering about 4 grams of protein per 1-ounce (28-gram) serving. It is considered a complete protein because it provides all nine essential amino acids, making it a great plant-based protein source.

Can I eat puffed quinoa on a keto diet?

Puffed quinoa is not ideal for a strict keto diet due to its relatively high net carbs. One ounce contains around 20 grams of carbohydrates and only 2 grams of fiber, which may exceed the daily carb limit for keto followers.

What are the health benefits of eating puffed quinoa?

Puffed quinoa is high in essential nutrients such as magnesium, iron, and B vitamins. It is gluten-free, easy to digest, and contains antioxidants, which help reduce inflammation. However, its high carbohydrate content should be considered for those monitoring blood sugar levels.

How much puffed quinoa should I eat per serving?

A recommended serving size of puffed quinoa is around 1 ounce (28 grams), providing approximately 120 calories, 20 grams of carbohydrates, and 4 grams of protein. This portion size is sufficient for a snack or the base of a healthy breakfast when mixed with fruits or yogurt.

How does puffed quinoa compare to puffed rice?

Puffed quinoa is more nutrient-dense than puffed rice, offering higher amounts of protein, fiber, and essential minerals like magnesium and iron. Puffed rice, however, tends to be lower in calories and carbohydrates, making it a lighter choice for calorie-conscious individuals.

Data Sources & Scientific References