Quinoa cooked

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 Quinoa cooked

Quinoa, a pseudo-grain native to the Andean region of South America, has been cultivated for thousands of years and was a staple food for the Inca civilization. It is classified as a complete protein, containing all nine essential amino acids, making it a valuable plant-based protein source. Cooked quinoa provides approximately 120 calories, 4 grams of protein, 2 grams of fat, and 21 grams of carbohydrates per 100 grams, along with notable amounts of fiber, magnesium, manganese, phosphorus, and folate. Its mild, nutty flavor and fluffy texture make it a versatile ingredient in cuisines worldwide, ranging from salads to soups and sides.

Health Benefits

• Promotes muscle repair and growth with 4 grams of protein per 100 grams, including all essential amino acids.
• Supports bone health due to its high magnesium content, offering 64 mg per cooked cup (about 15% of the RDI).
• Aids digestion with 2.8 grams of dietary fiber per cooked cup, improving gut regularity and health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Selection and Storage

Store cooked quinoa in an airtight container in the refrigerator for up to 5 days. To reheat, add a splash of water for moisture and heat on low.

Common Questions About Quinoa cooked Nutrition

Is quinoa high in protein?

Cooked quinoa is a good source of plant-based protein, providing approximately 8 grams of protein per cooked cup (185 grams). It contains all nine essential amino acids, making it a complete protein, which is relatively rare for plant foods.

Can I eat quinoa on a keto diet?

Quinoa is not considered keto-friendly due to its relatively high carbohydrate content. One cooked cup of quinoa contains around 39 grams of carbs, which can exceed the daily limits for a strict keto diet. It is better suited for balanced diets or higher-carb eating plans.

What are the health benefits of eating quinoa?

Quinoa is rich in nutrients like magnesium, iron, zinc, and B-vitamins. It is also high in fiber, which supports digestive health, and antioxidants that help combat inflammation. Its low glycemic index makes it a good option for blood sugar control compared to refined grains.

How much quinoa should I eat per serving?

A commonly recommended serving size is about 1/2 to 1 cup of cooked quinoa. This amount provides a balance of nutrients without overloading your plate with calories or carbohydrates. One half-cup of cooked quinoa contains around 111 calories.

How does quinoa compare to rice nutritionally?

Quinoa has more protein and fiber compared to white or brown rice. For example, 1 cup of cooked quinoa contains around 8 grams of protein and 5 grams of fiber, whereas white rice has about 4 grams of protein and 0.6 grams of fiber per cup. Quinoa is also richer in micronutrients like magnesium and iron.

Data Sources & Scientific References