Quinoa Nutrition Analysis

When it comes to nutritious grains, choose quinoa. While technically, this food is a seed, quinoa is treated as a grain, used as an alternative to couscous, brown rice and millet. Quinoa has a chewy texture and imparts a nutty flavor, along with high-quality protein, fiber and a range of vitamins and minerals.

Calories and Fat

Quinoa contains about 160 calories per 1/3-cup serving. You can consume quinoa plain, although you may also opt to incorporate quinoa into soups and casseroles. You should limit your fat intake to 20 to 35 percent of your daily calories, and quinoa can help keep your intake low; each serving provides you with 2.5 g of fat.

Carbohydrates and Fiber

The 30 g of carbohydrates in each serving of quinoa contribute to your daily energy needs; carbohydrates serve as your body's principle source of energy and you should consume 225 to 325 g of carbs per day. One serving of quinoa also supplies 3 g of the 30 to 38 g of fiber you should eat daily.

Protein

A serving of quinoa contains 6 g of protein. The protein in quinoa is complete: it offers all the essential amino acids. It also helps promote the health of your immune system, the quality of your muscles and production of hormones. You should take in a total of 50 to 175 g of protein per day -- 10 to 35 percent of your daily calorie intake.

Vitamins

Quinoa is a good source of riboflavin, or vitamin B-2, with 10 percent of the daily recommended intake. One serving of quinoa also provides 6 percent of the thiamin and niacin you need each day. These nutrients help your body metabolize energy.

Minerals

Eat a serving of quinoa, and you consume 20 percent of the iron and phosphorus you require daily. This makes quinoa a good choice for warding off anemia and using proteins stored in your body. You also take in 9 percent of the daily recommended intake of potassium and 2 percent of the calcium you need every day.