Quinoa

Quinoa (Chenopodium quinoa) (pronounced: Kin-Wah) is a small round shaped seed (not grain) which comes in a range of colors from yellow to red. Quinoa is a popular food among vegans as it provides the complete set of essential amino acids.

Health Benefits of Quinoa:
  • Increased Immune Function
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)

  • *Some of these health benefits are due to the nutrients highly concentrated in Quinoa, and may not necessarily be related to Quinoa.
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Natural vitamins, minerals, and nutrients found in Quinoa: Protein | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Dietary Fiber | Magnesium | Phosphorus | Manganese | Selenium | Iron | Potassium | Copper | Zinc |

Click here to compare these nutrition facts with other foods.
Nutrition Facts
Quinoa cooked                 
Serving Size 100g
Calories 120
% Daily Value*
Total Fat 1.92g3%
    Saturated Fat 0.231g1%
Cholesterol 0mg0%
Sodium 7mg0%
Total Carbohydrate 21.3g7%
    Dietary Fiber 2.8g11%
    Sugar 0.9g~
Protein 4.4g~
Vitamin A0%Vitamin C0%
Calcium2%Iron8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 5IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 3μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 0mg0%
Vitamin D 0IU (0μg)0%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.63mg3%
Vitamin K 0μg0%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg0%
Thiamin 0.107mg7%
Riboflavin 0.11mg6%
Niacin 0.412mg2%
Pantothenic acid ~mg0%
Vitamin B6 0.123mg6%
Folate 42μg11%
    Folic Acid 0μg~
    Food Folate 42μg~
    Dietary Folate Equivalents 42μg~
Choline 23mg~
Lycopene 0μg~
Lutein+zeazanthin 53μg~
Minerals  %DV
Calcium 17mg2%
Iron 1.49mg8%
Magnesium 64mg16%
Phosphorus 152mg15%
Sodium 7mg0%
Potassium 172mg5%
Zinc 1.09mg7%
Copper 0.192mg10%
Manganese 0.631mg32%
Selenium 2.8μg4%
Water 71.61g~
Ash 0.76g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.1
Omega 6 to Omega 3 Ratio9.74
Total Omega 3s100mg
18D3 Linolenic85mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)15mg
Total Omega 6s974mg
18D2974mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 52mg19%
Threonine 131mg12%
Isoleucine 157mg11%
Leucine 261mg10%
Lysine 239mg11%
Methionine 96mg13%
Cystine 63mg22%
Phenylalanine 185mg21%
Tyrosine 83mg9%
Valine 185mg10%
Stats
Percent of Daily CalorieTarget
(2000 calories)
6%
Percent Water Composition 71.6%
Protein to Carb Ratio (g/g) 0.21

How to choose Quinoa: Quinoa can be found in most supermarkets, health stores, and even online from Amazon.com. Most quinoa purchased outside North America needs to have the saponins removed. Saponins are a natural bitter coating found on quinoa. Soak quinoa for 1-2 hours, then change the water, soak again, and rinse. This process will remove the saponins, and their bitterness.

How to store Quinoa: Like grains, quinoa should be stored in an airtight container away from light. Freeze quinoa for long term storage.

Climate and origin: Quinoa grows in cool temperate climates, first originating in the Andes of South America.

Taste: Quinoa has a nutty earthy flavor, and is best paired with a savory side, like a stew.

Miscellaneous information: Quinoa was considered a sacred crop to the Incas who cultivated it in large quantities.

Recipes using Quinoa: How to Cook Quinoa

Acquire Quinoa: Buy Quinoa from Amazon.com



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