Quinoa, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.4 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 42 UG | 11% | |
| Choline, total | 23 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 64 MG | 15% | |
| Phosphorus, P | 152 MG | 12% | |
| Potassium, K | 172 MG | 4% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.6 MG | 27% | |
| Selenium, Se | 2.8 UG | 5% |
Nutrition Highlights
- Very low in fat (1.9g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Copper, Cu (21% DV).
- Good source of Manganese, Mn (27% DV).
About Quinoa, cooked
A small, round seed with a mild, nutty flavor, this ancient grain-like food has gained popularity for its impressive nutritional profile. It's naturally gluten-free and contains all nine essential amino acids, making it a complete protein source—rare among plant foods. Each serving provides a good balance of complex carbohydrates, fiber, and healthy fats, along with important minerals like magnesium, iron, and manganese. The fiber content supports digestive health and helps maintain steady blood sugar levels, while the protein makes it especially valuable for vegetarians and vegans.
In the kitchen, it's incredibly versatile and can be used in both savory and sweet dishes. It cooks quickly—usually in about 15 minutes—by simmering in water or broth until fluffy. It works well as a base for grain bowls, mixed into salads, or served as a side dish in place of rice or couscous. It can also be incorporated into breakfast porridges, baked goods, or even veggie burgers. Its mild flavor means it readily absorbs the taste of dressings, herbs, and spices, making it easy to adapt to a wide range of cuisines and dietary preferences.
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