Starches and grains
Cooked quinoa
Nutrition facts
Serving: 1 cup cooked (185 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Protein | 8.1 g | |
| Carbs | 39.4 g | |
| Fibre | 5.2 g | 19 % |
| Sugars | 1.7 g | 2 % |
| Fat | 3.5 g | 5 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 13 mg | 1 % |
| Manganese | 1 mg | 51 % |
| Copper | 0 mg | 39 % |
| Magnesium | 118 mg | 28 % |
| Phosphorus | 281 mg | 22 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Quinoa is one of the few plant sources considered a “complete protein”: it provides all nine essential amino acids, unlike most grains.
- Its seed is naturally coated in saponins, bitter, slightly soapy compounds; most quinoa sold has already been rinsed during processing, but an extra rinse at home removes what remains and softens the taste.
Preparation
Rinse it in cold water before cooking to remove residual saponins, even if it is labelled pre-rinsed.
Sources
- Quinoa, cooked
- USDA FoodData Central, SR Legacy (Quinoa, cooked)
- FAO, 2013 (report on the nutritional value of quinoa, International Year of Quinoa)
- Hurrell and Egli, 2010 (American Journal of Clinical Nutrition, dietary iron bioavailability)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.