Quinoa, a whole grain native to the Andes Mountains and called "Mother Grain" by the Incas, is actually a pseudograin, meaning it comes from a broadleaf non-legume source rather than a grassy plant. Quinoa, a small yellow, gluten-free grain with a crunchy texture, cooks quickly and supplies more nutrients than many grains. Quinoa, which can also be found in red, black, pink, orange or purple varieties, has a taste and texture similar to couscous.
Protein
Unlike many grains, quinoa is a complete protein, supplying all nine essential amino acids. Quinoa is particularly high in lysine, an amino acid lacking in many grains. Because it's a complete source of protein, quinoa makes a valuable addition to vegetarian diets. One cup of cooked quinoa contains 8g of protein, compared to 5g in brown rice, the Ohio State University Extension Chow Line website states. This equals around 13 percent of the recommended daily intake of 60g of protein per day, according to The Merck Manuals Medical Information. One-third of a cup of dry quinoa equals a one cup serving, which contains 222 calories.
Carbohydrate
A serving of quinoa contains 40g of carbohydrate, according to the Cooking Quinoa website, or around 13 percent of your daily requirement. Around half your daily calories should come from carbohydrate, according to Merck. A serving also contains 5g of fiber, or 21 percent of your daily intake.
Fats
Each serving of quinoa contains 3.5g of fat, or 5 percent of your daily intake. Quinoa contains no cholesterol and less than 1g of saturated fat, the type of fat most often associated with plaque buildup on the interior of artery walls and an increased risk of heart disease.
Vitamins and Minerals
A serving of quinoa supplies vitamins and minerals such as B-complex vitamins, vitamin E, iron, calcium, magnesium, potassium, copper and phosphorus.
Member Comments