Quinoa (Cooked)
Quinoa, a highly nutritious pseudocereal, has become a staple in many modern diets for its exceptional health benefits. Known for being a complete protein source, quinoa is rich in essential amino acids, making it a valuable addition to vegetarian and vegan meal plans. This versatile grain offers a soft, slightly nutty texture, making it an ideal base for salads, bowls, or as a side dish to complement your favorite entrees.
Nutritional Information per 100g (Cooked Quinoa)
| Nutrient | Amount |
|---|---|
| Energy | 120.0 kcal |
| Protein | 4.4 g |
| Total Fat | 1.92 g |
| Saturated Fat | 0.231 g |
| Carbohydrates | 21.3 g |
| Fiber | 2.8 g |
| Sugars | 0.87 g |
| Calcium | 17.0 mg |
| Iron | 1.49 mg |
| Magnesium | 64.0 mg |
| Phosphorus | 152.0 mg |
| Potassium | 172.0 mg |
| Sodium | 7.0 mg |
| Zinc | 1.09 mg |
| Copper | 0.192 mcg |
| Manganese | 0.631 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.107 mg |
| Riboflavin (Vitamin B2) | 0.11 mg |
| Niacin (Vitamin B3) | 0.412 mg |
| Vitamin B6 | 0.123 mg |
| Folate (Vitamin B9) | 42.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.63 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights
Quinoa is a rich source of plant-based protein, providing 4.4 grams per 100g serving. This makes it an excellent option for vegetarians, vegans, or anyone looking to increase their protein intake. Its low fat content (1.92g) includes a negligible amount of saturated fat (0.231g), making it heart-healthy when included as part of a balanced diet. Quinoa is also a good source of fiber (2.8g), aiding in digestion and helping to maintain a feeling of fullness for longer periods.
The grain is rich in several key minerals that support overall health. Magnesium (64 mg) is essential for muscle and nerve function, while phosphorus (152 mg) is crucial for bone health. The potassium content (172 mg) contributes to maintaining a healthy heart, and zinc (1.09 mg) plays a role in immune function and wound healing.
In addition to these minerals, quinoa provides small amounts of B-vitamins, including thiamine, riboflavin, niacin, and vitamin B6, which are important for energy production and maintaining healthy skin and nerves. Its folate content (42 mcg) makes it a good choice for those looking to support cell division and fetal development during pregnancy.
Allergen Information
Quinoa is naturally gluten-free and is safe for those with celiac disease or gluten sensitivity. However, it’s important to ensure that quinoa is prepared in a gluten-free environment to avoid cross-contamination.
Dietary Preferences
- Gluten-Free: Safe for individuals with celiac disease or gluten sensitivity.
- Vegan/Vegetarian: Suitable for both vegan and vegetarian diets due to its plant-based protein content.
- Kosher: Can be included in a kosher diet, depending on preparation methods.
Usage Tips
Quinoa is incredibly versatile in the kitchen. You can use it as a base for salads, in soups, or as a side dish paired with your favorite vegetables or proteins. It also works well as a substitute for rice or couscous in many dishes. To cook quinoa, rinse it thoroughly to remove the natural saponins that can impart a bitter taste. Combine 1 part quinoa to 2 parts water (or broth for added flavor), bring to a boil, then simmer for 15 minutes until the grains are tender and the water is absorbed.
Conclusion
Quinoa is a nutrient-dense food, offering a range of vitamins, minerals, and a complete protein profile. Its high fiber content and low-fat profile make it an excellent choice for those looking to eat healthily. Whether incorporated into a main dish or served as a side, quinoa is a versatile and nutritious addition to any meal.
