Quinoa Nutrition, Quinoa Benefits

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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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