Quinoa is the common name for Chenopodium quinoa, a plant closely related to beets and spinach. Consumers also refer to the seeds of this plant as quinoa, which is commonly eaten as a grain. Quinoa isn't a true cereal because it's not a member of the grass family. You will typically cook quinoa by boiling it in water in a manner similar to the preparation of oatmeal.
Serving Information
The United States Department of Agriculture provides information on the nutrients in quinoa. This information applies to 1 cup of cooked quinoa weighing about 6.5 oz. This consists of about 4.5 oz. of water and 2 oz. of cooked quinoa.
Calories
A serving of quinoa contains 222 calories. Carbohydrates provide 157 calories, protein accounts for 33 calories and fat makes up the remaining 32 calories. This provides 11.1 percent of the daily value for calories, assuming a diet of 2,000 calories per day.
Carbohydrates and Protein
Quinoa contains 39 g of carbohydrates in each serving, which is about 13 percent of the daily value for carbohydrates. This total includes 5 g of dietary fiber, or 20 percent of the daily value for dietary fiber. A serving of quinoa also contains about 2 g of sugar. Quinoa provides about 8 g of protein, which is 16 percent of the daily value for protein.
Fat
A serving of quinoa has 3.6 g of fat, which is about 4.6 percent of the daily value for fat. This includes 0.4 g of saturated fat, which is 2 percent of the daily value for saturated fat. Quinoa contains no cholesterol.
Vitamins and Minerals
Quinoa contains 108 mg of magnesium per serving, which is about 30 percent of the daily value for magnesium. It also contains 2.8 mg of iron, which is about 15 percent of the daily value for iron. Quinoa has 0.198 mg of thiamin, or 13 percent of the daily value for thiamin. The riboflavin content in a serving of quinoa is 0.204 mg, or about 8 percent of the daily value.
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