Quinoa is a nutty-flavored grain that cooks easily and can be used in a number of different dishes. In addition, quinoa is one of only a few plant foods that contain a high quality of protein, similar to the protein found in soy foods. Knowing the nutritional facts of quinoa can help you make it a part of your daily diet.
Preparation
You can make quinoa the grain of any meal in about 15 minutes. To prepare, first rinse your quinoa in a strainer under cold water to rinse away dirt and stones. Then, bring 3 cups of water to a boil and add 1 cup of your clean quinoa. Bring the water back to a boil, then reduce your heat to low, and continue cooking your quinoa until light and fluffy, about 15 minutes. This recipe will yield about 4 cups of cooked quinoa.
Calories
Each 1 cup serving of cooked quinoa contains 222 calories. In comparison, 1 cup of cooked brown rice contain 240 calories.
High in Fiber
As a grain, quinoa contains mostly carbohydrates. Each 1-cup serving of cooked quinoa has 39 g of carbohydrates and 5 g of fiber. Carbohydrates provide your body with energy and should make up the bulk of your diet. The fiber in quinoa can help control hunger and aid in weight management, along with improving digestion. Healthy adult women need 21 to 25 g of fiber a day, and healthy adult men need 30 to 38 g of fiber a day.
Source of High-Quality Protein
Each 1-cup serving of cooked quinoa contains 8 g of protein. It is one of only a few plant-based foods that contains all of your essential amino acids, making it a complete source of protein. Your body uses the amino acids in foods to make the proteins found in your muscles, skin and cells. Healthy adult women need 46 g of protein a day, and healthy adult men need 56 g of protein a day.
Low in Fat
Each 1-cup serving of quinoa contains 3.5 g of total fat. The U.S. Department of Agriculture's dietary guidelines for Americans recommends you limit your fat intake to 20 to 35 percent of your total calorie intake.
Good Source of Iron
A 1-cup serving of cooked quinoa contains 2.8 mg of iron. Iron transports oxygen in your body. Without adequate intakes of iron, you may feel weak and tired. Healthy adult men and women over the age of 51 need 8 mg of iron a day, and women of childbearing age need 18 mg of iron a day. Women have higher iron needs because of their blood loss through menstruation. To enhance your absorption of the iron in quinoa, eat it with a food rice in vitamin C such as orange juice, tomatoes or peppers.
References
- USDA Nutrient Database: Cooked Quinoa
- New York Times: Recipes for Health: Quinoa
- McKinley Health Center: Macronutrients: The Importance of Carbohydrate, Protein and Fat
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- Vegetarian Resource Group: Protein in the Vegan Diet
- Dietary Guidelines for Americans: Key Recommendations
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