Red Quinoa Nutrition

You'll usually found quinoa sold as a whole grain that is cooked in a manner similar to rice. However, quinoa can be used to make many other things including soup, flour, breakfast cereal and even alcohol. It is sometimes combined with other grains to make baked goods or processed foods. Its cooked seeds have a flavor that is nut-like. Quinoa can be a nutritious addition to your diet, according to the U.S. Department of Agriculture.

Benefits

Quinoa has a higher protein content than other cereal grains. In fact, it's made up of 14 to 18 percent protein. It has an amino acid balance that is nutritionally attractive as well, according to the University of Wisconsin-Madison Alternative Field Crops Manual. Quinoa is high in methionine, lysine and cystine. That makes it complementary to legumes as well as other grains because these are deficient in such nutrients, notes the Agricultural Marketing Resource Center.

Potential

Quinoa is higher in B vitamins and several minerals than corn, wheat or barley, according to the UW manual. It has more phosphorus, calcium, magnesium, iron, potassium, copper, zinc and manganese than these other grains. It has lower sodium content than these grains as well.

Features

Quinoa has higher fiber content than oats, barley, rice, wheat and corn, according to the Agricultural Marketing Resource Center. Cooked quinoa has about 5.2 g fiber per cup. Dietary fiber can help you lose weight, aid in blood-sugar control, help lower cholesterol levels and improve bowel health, according to MayoClinic.com.

Expert Insight

Quinoa has vitamin E content that is notable, says Abugoch James, author of a review in the journal, "Advances in Food and Nutrition Research." A cup of quinoa has about 1.2 mg of this vitamin. The daily recommended intake is 15 mg. That means your serving of quinoa provides about 8 percent of your recommended daily intake.

Considerations

Quinoa is categorized as a whole grain, though in reality it is a seed. Eating a healthy diet that is rich in foods such as quinoa can help reduce your risk for some types of cancer, heart disease and type 2 diabetes, according to the U.S. Department of Agriculture. Such a diet also can help you manage your weight. Quinoa is a good alternative to wheat for people who must follow a gluten-free diet.