Quinoa, a grain cultivated in the Andes Mountains for more than 5,000 years, has been touted as a "superfood" due to its high nutritional content. As good sources of fiber, protein and iron, both red and white quinoa pack a powerful dose of nutrition and may be served in place of a hot cereal, in salad, or as a side dish.
Protein
Quinoa provides eight essential amino acids, qualifying it as a complete protein. Both the red and white varieties contain a good deal of protein, with both supplying 6 g per 1/4 cup uncooked quinoa. As protein delays gastric emptying more than simple carbohydrate, red or white quinoa provides a more satisfying alternative to other commonly used grains, such as white rice. Both varieties may provide a useful source of protein for vegetarians, who must obtain protein primarily from grain products, legumes and dairy.
Fiber
Both red and white quinoa provide a considerable amount of fiber, with 5 g per 1/4 cup uncooked in red quinoa and 3 g in white. Both of these types of quinoa contain a good deal more fiber than most alternative grains, such as white rice, which provides essentially 0 g fiber. Like protein, fiber delays gastric emptying, providing us with a feeling of fullness that helps prevent overeating.
Iron
White quinoa provides 20 percent of the daily value of iron per 1/4 cup uncooked, while red contains 10 percent. This is a marked increase from the iron found in white rice, which is equivalent to 2 percent of the daily value for the same serving size. Iron is crucial in the body in terms of transport of oxygen; deficiency may result in fatigue and decreased productivity.
Fat
Both red and white quinoa are naturally low in fat, with red supplying 2 g per 1/4 cup uncooked quinoa and white supplying 2.5 grams. All of this fat is unsaturated, providing benefits in terms of keeping cholesterol levels low and protecting the health of the heart. Both varieties of quinoa are free of unwanted saturated fat, which has been implicated in increased incidence of heart disease based on undesirable effects on blood cholesterol.
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