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.
Advertisement (Bad ad? How to mute ads)

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 0mg~%
Sodium 7mg0%
Total Carbohydrate 21.3g7%
    Dietary Fiber 2.8g11%
    Sugar 0.9g~
Protein 4.4g~
Vitamin A0%Vitamin C~%
*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 0mg~%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.63mg3%
Vitamin K 0μg~%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.107mg7%
Riboflavin 0.11mg6%
Niacin 0.412mg2%
Pantothenic acid ~mg~%
Vitamin B6 0.123mg6%
Folate 42μg11%
    Folic Acid 0μg~
    Food Folate 42μg~
    Dietary Folate Equivalents 42μg~
Choline 23mg~
Lycopene 0μg~
Lutein+Zeaxanthin 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 Ratio0.02
Omega 6 to Omega 3 Ratio64.93
Total Omega 3s15mg
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
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%
Percent of Daily CalorieTarget
(2000 calories)
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

Advertisement (Bad ad? How to mute ads)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)