Quinoa
How Many Calories in Quinoa? Nutrition Facts and Benefits
Quinoa is a nutrient-dense seed originating from the Andean region, often classified as a pseudocereal. Naturally gluten-free, it has a mild, nutty flavor and a fluffy texture when cooked. Quinoa has been cultivated for thousands of years and is now popular worldwide as a versatile base for salads, bowls, pilafs, and side dishes.
Calories and Nutritional Values (Average, cooked)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 120 kcal | 21.3 g | 4.4 g | 1.9 g | 2.8 g | 7 mg |
| 2 | 1 portion (200g) | 240 kcal | 42.6 g | 8.8 g | 3.8 g | 5.6 g | 14 mg |
Health Benefits of Quinoa
- Complete protein source containing all nine essential amino acids.
- Rich in fiber, supporting digestive health and prolonged satiety.
- Provides key minerals like magnesium, iron, and zinc.
- Naturally gluten-free and has a relatively low glycemic impact when paired with protein and fats.
- Contains antioxidants (e.g., quercetin, kaempferol) that help combat oxidative stress.
Quinoa Consumption Tips
- Rinse well before cooking to reduce natural saponins and bitterness.
- Cook with a 1:2 quinoa-to-water ratio; simmer until fluffy (about 15 minutes), then rest covered.
- Use as a base for salads, bowls, pilafs, or as an alternative to rice or couscous.
- Enhance flavor with herbs and spices (garlic powder, cumin, paprika, thyme).
- Balance meals by pairing with colorful vegetables, lean proteins, and healthy fats.