Quinoa, uncooked
* 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 | |
|---|---|---|---|
| Thiamin | 0.4 MG | 30% | |
| Riboflavin | 0.3 MG | 24% | |
| Niacin | 1.5 MG | 10% | |
| Pantothenic acid | 0.8 MG | 15% | |
| Vitamin B-6 | 0.5 MG | 29% | |
| Folate, total | 184 UG | 46% | |
| Choline, total | 70.2 MG | 13% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.4 MG | 16% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 47 MG | 4% | |
| Iron, Fe | 4.6 MG | 25% | |
| Magnesium, Mg | 197 MG | 47% | |
| Phosphorus, P | 457 MG | 37% | |
| Potassium, K | 563 MG | 12% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 0.6 MG | 66% | |
| Manganese, Mn | 2.0 MG | 88% | |
| Selenium, Se | 8.5 UG | 15% |
Nutrition Highlights
- Good source of protein with 14.1g per 100g.
- High in dietary fiber (7g per 100g), supporting digestive health.
- Good source of Iron, Fe (25% DV).
- Good source of Magnesium, Mg (47% DV).
- Good source of Phosphorus, P (37% DV).
- Good source of Zinc, Zn (28% DV).
About Quinoa, uncooked
This ancient grain has been cultivated for thousands of years in the Andean region of South America. Technically a seed rather than a true grain, it's valued for its impressive nutritional profile and versatility in cooking. What makes it particularly noteworthy is that it contains all nine essential amino acids, making it a complete protein source - rare among plant-based foods. It's also naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
Beyond its protein content, this food offers substantial amounts of fiber, B vitamins, iron, magnesium, phosphorus, and manganese. The fiber supports digestive health and helps maintain steady blood sugar levels, while the minerals contribute to various bodily functions including energy production and bone health. Its relatively low glycemic index compared to many other carbohydrate sources makes it a good option for those monitoring their blood sugar.
In the kitchen, it serves as an excellent base for grain bowls, salads, and side dishes. It can be used as a substitute for rice in many recipes or incorporated into breakfast porridges. The seeds develop a fluffy texture with a slight crunch when cooked properly, and their mild, nutty flavor pairs well with both savory and sweet ingredients. Many people also use it in vegetarian and vegan cooking as a protein-rich alternative to meat.
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