Foods Nutrition

Quinoa Nutrition Facts and Health Benefits

Quinoa Nutrition Facts and Benefits

Quinoa is something that many people may not have heard of before. But those who are familiar with it use and enjoy it on a regular basis. They enjoy it in things such as quinoa salads for their lunch or dinner.

According to the FAO (Food and Agriculture Organization), Quinoa’s a very nutritious food and has compared it to dried milk’s value. It’s a rich source of protein.

Quinoa includes all of a person’s amino acids. It’s mean if someone eats a quinoa salad, they aren’t just getting their greens and vegetables, but they are including something that gives them some protein that’s high quality.

Quinoa contains many healthy antioxidants. Here are Quinoa Nutrition facts.

Quinoa Nutrition Facts

Quinoa is one of the most nutritious and healthy food. It is a rich source of magnesium, fiber, Vitamins B, vitamin E, potassium, iron, calcium, and phosphorus.

One cup of (170 g) Quinoa contains:

Calorie in Quinoa

Total Calories 626 (2621 kJ)

  • 437(1830 kJ) From Carbohydrate
  • 92.9(389 kJ) From Fat
  • 96.0(402 kJ) From Protein

Carbohydrates in Quinoa

Total Carbohydrate 109g

  • Dietary Fiber 11.9g
  • Starch 88.8g

Vitamins in Quinoa

  • Vitamin A 23.8 IU
  • Vitamin E (Alpha Tocopherol) 4.1 mg
  • Thiamin 0.6 mg
  • Vitamin K 0.0 mcg
  • Riboflavin 0.5 mg
  • Niacin 2.6 mg
  • Vitamin B6 0.8 mg
  • Folate 313 mcg
  • Pantothenic Acid 1.3 mg
  • Choline 119 mg
  • Betaine 1072 mg

Protein in Quinoa

Protein 24.0 g

Minerals in Quinoa

  • Calcium 79.9 mg
  • Magnesium 335 mg
  • Potassium 957 mg
  • Iron 7.8 mg
  • Phosphorus 777 mg
  • Selenium 14.4 mcg
  • Sodium 8.5 mg
  • Zinc 5.3 mg
  • Copper 1.0 mg
  • Manganese 3.5 mg

Fats & Fatty Acids in Quinoa

Total Fat 10.3 g

  • Saturated Fat 1.2 g
  • Monounsaturated Fat 2.7 g
  • Polyunsaturated Fat 5.6 g
  • Total Omega-3 fatty acids 522 mg
  • Total Omega-6 fatty acids 5061 mg


  • Water 22.6 g
  • Ash 4.0 g

Health benefits of Quinoa

  1. Gluten-Free
  2. High in fiber
  3. Good source of iron
  4. High in Antioxidants
  5. May Help to Lose Weight
  6. Rich source of antioxidants

1. Gluten-Free

Another advantage of eating a quinoa salad is that quinoa is gluten-free. Sufferers of celiac disease know what problems gluten does for them. They have toxic reactions and their small intestine eventually becomes damaged.

Gluten’s found in all wheat forms and grains that are related to wheat like barley and rye. One reason that so many people have decided to start eating quinoa salads is that quinoa is gluten-free.

2. High in fiber

Quinoa is high in fiber. Fiber doesn’t contain nutrients or calories but has a lot of health benefits. It can reduce problems with cholesterol and constipation. It also helps with tempering blood sugar spikes which happen after eating.

According to USDA’s nutrient database, there are 5.2 grams of dietary fiber in a cup of quinoa (cooked).

Although most people think of quinoa as being made into quinoa salads, a salad is not the only way that people enjoy it.

For example, quinoa can be used for breakfast, much the same way that oatmeal is. It can be made with some milk, spices, fruit, and nuts. It also can be used to help make flour for pancakes.

For lunches and dinners, it can be substituted for rice and tastes great alone or with other vegetables as a side dish.