Quinoa Nutrition Facts

Overview of Quinoa Nutrition

Scientific Name: Chenopodium quinoa

Order: Caryophyllales

Family: Amaranthaceae

In brief quinoa has: dietary fiber (7.00 g | 25% DV) protein (14.12 g | 28% DV) thiamin (0.36 mg | 30% DV) riboflavin (0.32 mg | 25% DV) vitamin B6 (0.49 mg | 29% DV) folate (184.00 mcg | 46% DV) betaine (630.00 mg) iron (4.57 mg | 25% DV) magnesium (197.00 mg | 47% DV) phosphorus (457.00 mg | 37% DV) zinc (3.10 mg | 28% DV) copper (0.59 mg | 66% DV) manganese (2.03 mg | 88% DV) Quinoa (Chenopodium quinoa) originates in the Andean region of South America. It was first used for livestock nearly 7000 years ago and humans 4000 years ago. The seeds are very small and flat. Depending on the cultivar, their colors range from white to red to black. Quinoa provides high amounts of protein (28% daily value [DV]), vitamins, and minerals such as iron (25% DV) and magnesium (47% DV). Therefore, it is a good source of nutrients for anyone who wants to add something healthy to their diet. Quinoa is a naturally gluten-free food. Gluten-containing foods are not ideal for individuals who have celiac disease or are allergic to the gluten protein. Therefore, quinoa is a good choice to replace rye, wheat, barley, or other gluten-containing grains. Moreover, quinoa is rich in B-vitamins, especially folate (46% DV). Folate is an important nutrient during pregnancy because it reduces birth defects. Additionally, quinoa is a pseudo-cereal (not a true cereal grain) high in protein (28% DV) and contains many essential amino acids (the building blocks of our body). Quinoa is very useful for weight management, as it causes satiety (the feeling of being full). Quinoa is also rich in fiber (25% DV), which is necessary for reducing several health-related issues like high cholesterol, high blood pressure, or constipation. Adding quinoa to one's diet instead of eating the same grain everyday can be beneficial. Quinoa can be used as an alternative to wheat pastas or added to salads.

Calories

Name	Amount	% Daily Value
Calories	368 kcal	18%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	64.16 g	23%
Dietary Fiber	7.00 g	25%
Sugars	- g
Starch	52.22 g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	6.07 g	8%
Saturated Fat	0.71 g	4%
Monounsaturated Fat	1.61 g
Polyunsaturated Fat, total	3.29 g
18:2 n-6 (LA), Omega-6	2.98 g
18:3 n-6 (GLA)	0.00 g
18:3 n-3 (ALA), Omega-3	0.26 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.05 g
Trans Fat	- g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	14.12 g	28%
Tryptophan	0.17 g
Threonine	0.42 g
Isoleucine	0.50 g
Leucine	0.84 g
Lysine	0.77 g
Methionine	0.31 g
Cystine	0.20 g
Phenylalanine	0.59 g
Tyrosine	0.27 g
Valine	0.59 g
Arginine	1.09 g
Histidine	0.41 g
Alanine	0.59 g
Aspartic Acid	1.13 g
Glutamic Acid	1.87 g
Glycine	0.69 g
Proline	0.77 g
Serine	0.57 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	- mg	-
Thiaminfor amino acid, glucose, and lipid metabolism	0.36 mg	30%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.32 mg	25%
Niacinfor digestive and skin health and nerve function	1.52 mg	10%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.77 mg	15%
Vitamin B6for brain development, immune health, and protein metabolism	0.49 mg	29%
Folate, totalfor amino acid metabolism and preventing neural tube defects	184.00 mcg	46%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	184.00 mcg
Cholinefor brain health and nerve function	70.00 mg	13%
Betainefor metabolizing an amino acid called homocysteine	630.00 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	0.71 mcg	0%
Retinol Acitiviy Equivalent	1.00 mcg
Retinol	0.00 mcg
Beta-Carotene	8.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	1.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	163.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	2.44 mg	16%
Alpha-Tocopherol	2.44 mg
Beta-Tocopherol	0.08 mg
Gamma-Tocopherol	4.55 mg
Delta-Tocopherol	0.35 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	0.00 mcg	0%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	47.00 mg	4%
Ironfor carrying oxygen to cells and muscles	4.57 mg	25%
Magnesiumfor bone and heart health and muscle/nerve function	197.00 mg	47%
Phosphorusfor bone health and helping the body store and use energy	457.00 mg	37%
Potassiumfor carbohydrate metabolism and muscle/nerve function	563.00 mg	12%
Sodiumfor muscle/nerve function	5.00 mg	0%
Zincan antioxidant and for immune health	3.10 mg	28%
Copperfor iron absorption and blood vessel, bone, and immune health	0.59 mg	66%
Manganesean antioxidant	2.03 mg	88%
Seleniuman antioxidant and for reproductive health and thyroid function	8.50 mcg	15%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	13.28 g
Ash	2.38 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.