Red quinoa, originally a staple of the Incas, has the highest protein content of all grains. Quinoa has a delicate flavor, crunchy texture and comes in many varieties including white, black and red. Red quinoa is also rich in essential minerals and vitamins and is gluten-free. According to the USDA National Nutrient Database, which provides a full nutrient profile, 1 cup of cooked red quinoa has 222 calories. Enjoy red quinoa in salads, soups or as a light, fluffy side dish.
Protein
Red quinoa, and all varieties of quinoa, contains complete protein, meaning it has all nine essential amino acids in the correct proportions. You need a supply of amino acids from protein in your diet to support the growth and repair of tissues and organs. One cup of cooked red quinoa has 8.14 g of protein. The amount of protein recommended daily by the Institute of Medicine is 46 g for women and 56 g for men.
Fiber
A diet high in fiber promotes heart and digestive health and controls blood glucose and insulin concentrations. A 1-cup serving of cooked quinoa provides 5.2 g of dietary fiber. The Institute of Medicine recommends men consume 38 g of fiber daily and women consume 25 g.
Folate
Folate, also known as vitamin B9, is a water-soluble vitamin essential for maintenance and production of new cells and for DNA and RNA synthesis. One cup of red quinoa provides 78 mcg of folate. According to the Institute of Medicine, adults need 400 mcg of folate daily. Adequate folate intake among women of childbearing age reduces the risk of birth defects.
Iron
You need iron in your diet for the production of new red blood cells and for certain enzymes involved in energy metabolism. A 1-cup serving of cooked red quinoa provides 2.76 mg of iron. The Institute of Medicine recommends 8 mg of iron daily for men and 18 mg for women. The type of iron found in plant foods such as quinoa is better absorbed when consumed with foods high in vitamin C such as broccoli or tomatoes.
Zinc
Zinc is necessary for the function for almost 100 enzymes and plays a structural role in cell membranes. One cup of cooked red quinoa provides 2.02 mg of zinc. The amount of daily zinc recommended by the Institute of Medicine is 8 mg for women and 11 mg for men. Zinc is also essential for proper immune system function.
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