Quinoa, a quick-cooking grain, can be a nutritious part of your diet. Quinoa comes in a range of colors from brown to red, and red quinoa imparts a sweet, nutty flavor.
Calories
A single, quarter-cup serving of red quinoa contains 170 calories, according to the Eden Foods website. The majority of these calories come from carbohydrates -- this serving size of red quinoa provides 32 g, or 11 percent of the daily recommended intake. It also contains 6 g of protein.
Vitamins and Minerals
Including red quinoa in your diet may help you meet your nutritional goals. A quarter-cup serving of red quinoa provides 25 percent of the daily recommended intake of folate, or vitamin B9. This vitamin plays a vital role in the health of your skin, hair, eyes and liver, according to the University of Maryland Medical Center. This portion of quinoa also offers 10 percent of the iron, thiamin, vitamin B6 and phosphorus you need in a day, as well as 15 percent of riboflavin and 20 percent of magnesium.
Cooking Tips
The Fit Sugar website notes that you can replace rice with red quinoa in any recipe. It recommends adding one cup of quinoa to two cups of boiling water and letting it simmer over low heat for 15 minutes for best results.
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