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 |
240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.1 mg | 0% | |
| Total Carbohydrates | 42.6 g | 15% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 1.4 g | ||
| protein | 8.8 g | 17% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.5 mg | 2% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 343.8 mg | 7% | |
* 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 Red quinoa
Red quinoa is a nutrient-dense whole grain that originated in the Andean region of South America, where it has been a staple for thousands of years. Known for its earthy flavor and slightly chewy texture, it is often used in salads, grain bowls, and as a versatile substitute for rice or couscous in various cuisines. Red quinoa is particularly rich in protein, delivering approximately 8 grams per cooked cup, and provides all nine essential amino acids. It is also high in dietary fiber, with about 5 grams per cup, and is a good source of iron, magnesium, and manganese, making it an excellent option for a balanced diet. Additionally, red quinoa is naturally gluten-free, catering to a wide range of dietary needs.
Health Benefits
- High-quality protein source with all nine essential amino acids, supporting muscle repair and growth.
- Rich in magnesium, which aids in nerve function, muscle contraction, and heart health (118 mg per cooked cup, 30% of the RDA).
- Contains iron (15% of the RDA per cooked cup), important for oxygen transport and energy production.
- Good source of manganese (58% of the RDA), an essential mineral for bone health and antioxidant function.
- Provides dietary fiber (5 grams per cup), which promotes digestive health and helps maintain healthy blood sugar levels.
Dietary Considerations
Selection and Storage
Store red quinoa in an airtight container in a cool, dry place. Rinse thoroughly before cooking to remove its natural bitter coating (saponin) and cook with a 2:1 water-to-quinoa ratio for optimal texture.
Common Questions About Red quinoa Nutrition
Is red quinoa high in protein?
Yes, red quinoa is a good source of plant-based protein. One cup of cooked red quinoa provides about 8 grams of protein, making it a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat red quinoa on a keto diet?
Red quinoa is not ideal for a keto diet due to its carbohydrate content. A single cup of cooked red quinoa contains approximately 39 grams of carbs, which is too high for most keto meal plans that limit daily carbs to 20-50 grams.
What are the health benefits of red quinoa?
Red quinoa is packed with essential nutrients like magnesium, phosphorus, manganese, and folate. It is also a good source of dietary fiber, promoting digestion and heart health, and contains antioxidants that may help reduce inflammation in the body.
What is the recommended serving size for red quinoa?
A typical serving size for cooked red quinoa is 1/2 cup, which contains about 111 calories, 20 grams of carbohydrates, 2 grams of fat, and 4 grams of protein. This portion is a good balance for most diets as a side dish or main meal component.
How does red quinoa compare to white quinoa in nutrition?
Red quinoa has a similar nutritional profile to white quinoa but contains slightly more antioxidants due to its vibrant color. It also tends to hold its shape better after cooking, making it a preferred choice for salads and cold dishes where a firmer texture is desired.
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.
