Quinoa Nutrition Benefits and Facts

Nutritional summary

Quinoa is a pseudocereal (a seed used like a grain) that provides a complete protein profile, containing all essential amino acids in a balance similar to casein (a milk protein) .
Regular consumption as part of a habitual diet is consistently linked to improved cardiovascular risk factors, including significant reductions in body weight, waist circumference, and fasting insulin levels .
Because it is a whole, intact grain, quinoa has a milder effect on blood sugar and insulin compared to refined grains like white rice or white bread .
Early research suggests that quinoa supplementation may help manage blood lipid concentrations and provide high levels of antioxidants like quercetin and kaempferol, though the exact mechanisms of these effects are still being studied .

Interesting fact

The Incas held quinoa in such high regard they referred to it as the 'mother of all grains,' and the Sapa Inca would traditionally plant the first seeds of the season using golden tools.

Standout nutrients

SUPER

SOURCE

Magnesium

SUPER

SOURCE

Folate

ELITE

SOURCE

Iron

ELITE

SOURCE

Copper

214

kcal per 100g

Protein7.97g

Fat4.60g

Carbs32.8g

Fiber4.70g

Sugar2.34g

Fat breakdown

Polyunsat2.06g

Monounsat1.18g

Saturated0.57g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy Free

Sustainability

Lighter footprint

While water-efficient and hardy, the global surge in demand has historically impacted local food security in the Andes.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dry place to prevent the natural oils from turning rancid.

Refrigerate

3–5 days

Applies to cooked quinoa.

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

3 contributing source foods

Claim citations

“Planeterranea”: An attempt to broaden the beneficial effects of the Mediterranean diet worldwide - PMC

[1]pmc.ncbi.nlm.nih.gov

A Cross-Sectional Survey of the Nutritional Quality of Quinoa Food Products Available in the Italian Market - PMC

[2]pmc.ncbi.nlm.nih.gov

Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds - PMC

[3]pmc.ncbi.nlm.nih.gov

Protein - The Nutrition Source

[6]nutritionsource.hsph.harvard.edu

Healthy Eating Plate - The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

[PDF] FOOD PYRAMIDS: What Should You Really Eat - The Nutrition Source

[9]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

93.0

Version

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