Quinoa Nutrition, Quinoa Benefits

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Cooked Quinoa

Quinoa is an ancient, nutritious food that has been cultivated for more than 5000 years. I'm always interested in ancient food. I believe that food that survives many years has the quality that can not be diminished by time but approved and tested by the years.

Quinoa is pronounced keen-wah. It took me some time to say it right but little time to make it a right addition to our dining table.

It is a whole grain that has been classified by the National Academy of Science as one of the best sources of protein in the vegetable realm.

It originated in South America. The Incas who built the amazing Machu Pichu (in Peru) grew it in high mountain plains at 12,000 feet above sea level where wheat cannot grow because of the altitude. Though the Inca civilization is lost, their foods are not, at least not quinoa which had nurished their warriors.

Quinoa can also grow in other severe environments such as alkaline salt flats, and in relatively moderate, fertile valley areas and moist coastal forests.

 

Quinoa Nutrition Facts

Quinoa is gluten-free, has a low glycemic index and provides nine of the essential amino acids that make it a great source of completed protein.

It contains no saturated fat, no trans fat, no cholesterol and virtually no sodium.

Based on the 200 calories per day diet, if you cook 1/4 cup of quinoa, you'll get:

-- 172 calories
-- 4% of the fat WHAT FAT?
-- 10% carbohydrates
-- 13% dietary fiber
-- 6g protein
-- 23% phosphorous
-- 12% iron
-- 50% riboflavin.

According to the USDA National Nutrient Database for Standard Reference, Release 23 (2010), the detailed quinoa nutrition facts from 100g uncooked quinoa grain are shown as following:

 

Quinoa Nutrition: Uncooked

Scientific Name:  Chenopodium quinoa Willd.
NDB No: 20035 (Nutrient values and weights are for edible portion)

Nutrient (Proximates)	Units	Value per 100 grams	Number of Data Points	Std.	1.00 X 1 cup ------- 170g
Water	g	13.28	3	0.501	22.58
Energy	kcal	368	0	0.000	626
Energy	kJ	1539	0	0.000	2616
Protein	g	14.12	3	0.955	24.00
Total lipid (fat)	g	6.07	3	0.302	10.32
Ash	g	2.38	3	0.016	4.05
Carbohydrate, by difference	g	64.16	0	0.000	109.07
Fiber, total dietary	g	7.0	3	0.551	11.9
Starch	g	52.22	3	0.394	88.77
Quinoa Nutrition: Minerals
Calcium, Ca	mg	47	3	0.333	80
Iron, Fe	mg	4.57	3	0.167	7.77
Magnesium, Mg	mg	197	3	6.667	335
Phosphorus, P	mg	457	3	23.333	777
Potassium, K	mg	563	3	38.442	957
Sodium, Na	mg	5	3	0.921	8
Zinc, Zn	mg	3.10	3	0.100	5.27
Copper, Cu	mg	0.590	3	0.059	1.003
Manganese, Mn	mg	2.033	3	0.684	3.456
Selenium, Se	mcg	8.5	3	3.240	14.4
Quinoa Nutrition: Vitamins
Thiamin	mg	0.360	3	0.015	0.612
Riboflavin	mg	0.318	3	0.011	0.541
Niacin	mg	1.520	3	0.103	2.584
Pantothenic acid	mg	0.772	3	0.037	1.312
Vitamin B-6	mg	0.487	3	0.042	0.828
Folate, total	mcg	184	3	8.373	313
Folic acid	mcg	0	0	0.000	0
Folate, food	mcg	184	3	8.373	313
Folate, DFE	mcg_DFE	184	0	0.000	313
Choline, total	mg	70.2	0	0.000	119.3
Betaine	mg	630.4	1	0.000	1071.7
Vitamin B-12	mcg	0.00	0	0.000	0.00
Vitamin A, RAE	mcg_RAE	1	1	0.000	2
Retinol	mcg	0	0	0.000	0
Carotene, beta	mcg	8	1	0.000	14
Carotene, alpha	mcg	0	1	0.000	0
Cryptoxanthin, beta	mcg	1	1	0.000	2
Vitamin A, IU	IU	14	0	0.000	24
Lycopene	mcg	0	1	0.000	0
Lutein + zeaxanthin	mcg	163	1	0.000	277
Vitamin E (alpha-tocopherol)	mg	2.44	3	0.188	4.15
Tocopherol, beta	mg	0.08	3	0.017	0.14
Tocopherol, gamma	mg	4.55	3	0.660	7.74
Tocopherol, delta	mg	0.35	3	0.075	0.59
Vitamin D (D2 + D3)	mcg	0.0	0	0.000	0.0
Vitamin D	IU	0	0	0.000	0
Vitamin K (phylloquinone)	mcg	0.0	3	0.000	0.0
Dihydrophylloquinone	mcg	0.0	3	0.000	0.0
Menaquinone-4	mcg	1.1	3	1.094	1.9
Quinoa Nutrition: Lipids
Fatty acids, total saturated	g	0.706	0	0.000	1.200
8:0	g	0.000	3	0.000	0.000
10:0	g	0.000	3	0.000	0.000
12:0	g	0.000	3	0.000	0.000
14:0	g	0.000	3	0.000	0.000
15:0	g	0.000	3	0.000	0.000
16:0	g	0.600	3	0.026	1.020
17:0	g	0.000	3	0.000	0.000
18:0	g	0.037	3	0.003	0.063
20:0	g	0.030	3	0.000	0.051
22:0	g	0.030	3	0.000	0.051
24:0	g	0.010	3	0.000	0.017
Fatty acids, total monounsaturated	g	1.613	0	0.000	2.742
14:1	g	0.000	3	0.000	0.000
15:1	g	0.000	3	0.000	0.000
16:1 undifferentiated	g	0.000	3	0.000	0.000
17:1	g	0.000	3	0.000	0.000
18:1 undifferentiated	g	1.420	3	0.038	2.414
20:1	g	0.093	3	0.003	0.158
22:1 undifferentiated	g	0.083	3	0.003	0.141
24:1 c	g	0.017	3	0.003	0.029
20:2 n-6 c,c	g	0.000	3	0.000	0.000
Fatty acids, total polyunsaturated	g	3.292	0	0.000	5.596
18:2 undifferentiated	g	2.977	3	0.226	5.061
18:3 undifferentiated	g	0.260	3	0.010	0.442
18:4	g	0.000	3	0.000	0.000
20:3 undifferentiated	g	0.000	3	0.000	0.000
20:4 undifferentiated	g	0.009	3	0.001	0.015
20:5 n-3 (EPA)	g	0.000	3	0.000	0.000
21:5	g	0.000	3	0.000	0.000
22:4	g	0.000	3	0.000	0.000
22:5 n-3 (DPA)	g	0.000	3	0.000	0.000
22:6 n-3 (DHA)	g	0.047	3	0.009	0.080
Cholesterol	mg	0	0	0.000	0
Quinoa Nutrition: Amino acids
Tryptophan	g	0.167	0	0.000	0.284
Threonine	g	0.421	0	0.000	0.716
Isoleucine	g	0.504	0	0.000	0.857
Leucine	g	0.840	0	0.000	1.428
Lysine	g	0.766	0	0.000	1.302
Methionine	g	0.309	0	0.000	0.525
Cystine	g	0.203	0	0.000	0.345
Phenylalanine	g	0.593	0	0.000	1.008
Tyrosine	g	0.267	0	0.000	0.454
Valine	g	0.594	0	0.000	1.010
Arginine	g	1.091	0	0.000	1.855
Histidine	g	0.407	0	0.000	0.692
Alanine	g	0.588	0	0.000	1.000
Aspartic acid	g	1.134	0	0.000	1.928
Glutamic acid	g	1.865	0	0.000	3.171
Glycine	g	0.694	0	0.000	1.180
Proline	g	0.773	0	0.000	1.314
Serine	g	0.567	0	0.000	0.964

Conclusion:

Quinoa nutrition facts make it a great addition to your health food repertoire. Find the recipes below to enjoy quinoa benefits.

 

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