Quinoa (Uncooked) Nutritional Profile
Quinoa, a versatile and nutrient-dense pseudocereal, has earned its reputation as a superfood for its impressive nutritional benefits and adaptability in various culinary creations. Below is a comprehensive breakdown of the nutritional components present in 100 grams of uncooked quinoa.
| Nutrient | Amount (per 100g) |
|---|---|
| Energy (kcal) | 368.0 |
| Protein (g) | 14.12 |
| Total Fat (g) | 6.07 |
| Saturated Fats (g) | 0.706 |
| Carbohydrates (g) | 64.16 |
| Dietary Fiber (g) | 7.0 |
| Sugars (g) | 0.0 |
| Calcium (mg) | 47.0 |
| Iron (mg) | 4.57 |
| Magnesium (mg) | 197.0 |
| Phosphorus (mg) | 457.0 |
| Potassium (mg) | 563.0 |
| Sodium (mg) | 5.0 |
| Zinc (mg) | 3.1 |
| Copper (mg) | 0.59 |
| Manganese (mg) | 2.033 |
| Selenium (mcg) | 8.5 |
| Vitamin C (mg) | 0.0 |
| Thiamin (Vitamin B1) (mg) | 0.36 |
| Riboflavin (Vitamin B2) (mg) | 0.318 |
| Niacin (Vitamin B3) (mg) | 1.52 |
| Vitamin B6 (mg) | 0.487 |
| Folate (Vitamin B9) (mcg) | 184.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 1.0 |
| Vitamin E (mg) | 2.44 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information
Quinoa is naturally gluten-free and is considered safe for individuals with gluten intolerance or celiac disease. However, cross-contamination during processing can occur, so ensure the product is labeled as certified gluten-free if required. Some individuals may experience mild gastrointestinal sensitivity to quinoa’s saponins, which can be reduced by thoroughly rinsing the grains before cooking.
Dietary Preferences
Quinoa is suitable for various dietary lifestyles, including vegan, vegetarian, and plant-based diets. Its high protein content, featuring all nine essential amino acids, makes it a valuable ingredient for anyone seeking a complete plant-based protein source. Additionally, quinoa is a rich source of essential minerals and vitamins, making it ideal for health-conscious individuals.
Advice for Incorporation
- As a Side Dish: Quinoa can be cooked and used as a healthier alternative to rice or pasta.
- In Salads: Add cooked quinoa to salads for a protein boost and a nutty flavor.
- For Breakfast: Use quinoa as a base for a nutritious porridge topped with fresh fruits, nuts, and seeds.
- In Baking: Ground quinoa flour can be used in gluten-free baking recipes.
Conclusion
Quinoa is an outstanding addition to any kitchen due to its exceptional nutritional profile, culinary flexibility, and suitability for diverse dietary needs. Whether you’re aiming to add more nutrients to your meals or seeking a versatile base for creative dishes, quinoa offers a perfect balance of health and taste. Its naturally gluten-free composition and impressive nutrient density make it a pantry essential for anyone prioritizing wellness in their meals.
