Source: USDA FoodData Central · Dry, Uncooked · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
Note: Dry uncooked provides 368 kcal per 100g (dry uncooked). Values above are for cooked (120 kcal/100g).
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.63mg | 27% | |
| Phosphorus | 152mg | 12% | |
| Magnesium | 64mg | 15% | |
| Iron | 1.49mg | 8% | |
| Zinc | 1.09mg | 10% | |
| Folate | 42µg | 11% | |
| Vitamin B6 | 0.23mg | 14% | |
| Potassium | 172mg | 4% | |
| Copper | 0.19mg | 21% | |
| Thiamine | 0.10mg | 8% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Cooked quinoa is 72% water. Net carbs: 18.5g/100g. GI ~53. Technically a seed (pseudocereal). Rinse before cooking to remove bitter saponins.
Quinoa provides all 9 essential amino acids — one of very few plant foods to achieve this. Particularly rich in lysine (limiting in most grains) and methionine (limiting in legumes). A standalone complete protein source for vegan diets without needing protein combining.
64mg per 100g (15% DV) — far more than white rice (12mg), brown rice (39mg), or oatmeal (17mg). Magnesium is involved in 300+ enzyme reactions. Deficiency affects ~50% of adults in developed countries and is linked to insulin resistance, hypertension, and cardiovascular risk.
Quinoa contains significant amounts of these flavonoids, with quercetin content comparable to cranberries — among the highest of common foods. Quercetin has antihistamine properties, reduces LDL oxidation, and inhibits several cancer cell lines in research.
Saponin coating is cytotoxic to cancer cells and anti-inflammatory in research. Rinsing removes 90% of surface saponins. Remaining saponins in rinsed, cooked quinoa provide some antioxidant benefit without meaningful mineral absorption inhibition.
Nutrition values from USDA FoodData Central. Not medical advice.