Quinoa

Serving: 0.75 cup (185g, 222 cal)

Quinoa

Key Nutrients

Nutrient Amount DV% Rating
manganese 1.17 mg 51% Very Good
phosphorus 281.2 mg 40% Good
copper 0.36 mg 40% Good
magnesium 118.4 mg 28% Good
folate 77.7 mcg 19% Good
fiber 5.18 g 19% Good
zinc 2.02 mg 18% Good
tryptophan 0.07 g 21.9% Good

manganese

Very Good
1.17 mg 51% DV

phosphorus

Good
281.2 mg 40% DV

copper

Good
0.36 mg 40% DV

magnesium

Good
118.4 mg 28% DV

folate

Good
77.7 mcg 19% DV

fiber

Good
5.18 g 19% DV

zinc

Good
2.02 mg 18% DV

tryptophan

Good
0.07 g 21.9% DV

View full nutrient profile →

About Quinoa

What’s new and beneficial about quinoa

  • Red and black quinoa varieties, now widely stocked alongside white (ivory) quinoa, contain measurable levels of betaxanthins and betacyanins, two betalain pigment classes with documented free radical scavenging activity. Yellow quinoa adds further betaxanthins. Incorporating multiple color varieties broadens the betalain profile of the meal.
  • U.S. per capita consumption of quinoa averages roughly 1 ounce per year. In Bolivia and Peru, where quinoa has been cultivated for several thousand years, yearly intake runs 4-5 pounds per person, nearly matching U.S. oat consumption. Salads, pilafs, soups, and sprouted preparations all work well.
  • Quinoa belongs to the Amaranthaceae family, not the grass family (Poaceae). It is not a true cereal grain. Yet unlike most wheat and rice sold in the U.S., quinoa seeds are routinely consumed whole, retaining the bran and germ where minerals and fiber concentrate.
  • A 3/4-cup cooked serving delivers 8 g of protein, roughly double an equivalent amount of cooked wheat or brown rice. The amino acid profile is unusually complete for a plant food: for every amino acid requirement specified by the World Health Organization, quinoa supplies 70-360% of the target (per the WHO milligrams/gram standard).

Quinoa, cooked
0.75 cup
(185.00 grams)

Calories: 222
GI: low

NutrientDRI/DV

 manganese51%

 copper40%

 phosphorus40%

 magnesium28%

 fiber19%

 folate19%

 zinc18%

Food Rating System Chart

Health benefits

Broad nutrient density

A 3/4-cup (185 g) cooked serving supplies 8 g protein, 5.2 g fiber (both soluble and insoluble fractions), and 180 mg alpha-linolenic acid (ALA). Because quinoa retains its bran and seed coat, nonstarch polysaccharides contribute additional insoluble fiber.

Manganese reaches 51% DV per serving; copper and phosphorus each supply 40% DV; magnesium provides 28% DV. Iron content is 2.76 mg per serving, slightly exceeding a 4-oz portion of lamb or beef. Folate covers about 19% DV, and other B-complex vitamins supply 10-15% DV each.

Over 20 phenolic compounds have been identified in quinoa seeds, including chlorogenic acid, ferulic acid, quercetin, kaempferol, rutin, and vanillic acid. These phenolics show antioxidant activity in laboratory assays, and several also demonstrate anti-inflammatory properties.

Betalain pigments (betaxanthins and betacyanins) give red and yellow varieties their color and increase measurable free radical scavenging capacity. Incorporating multiple color varieties broadens the betalain spectrum of a meal.

Quinoa also concentrates phytoecdysteroids, particularly 20-hydroxyecdysone (20HE). Although purified ecdysterone supplements are marketed for muscle building, few controlled studies have examined consumption of these compounds from whole foods. Early research suggests a possible role in blood sugar regulation, but the evidence remains preliminary.

Blood sugar and cardiovascular research

Quinoa’s protein content, fiber, and low glycemic index (GI) have attracted research interest in blood sugar management. Most published work relies on animal models; large-scale human dietary trials have not yet been conducted. In those animal studies, the equivalent of 1/2-1 cup cooked quinoa per day for 1-2 months has been linked to lower blood triglycerides, LDL-cholesterol, and total cholesterol, along with decreased lipid peroxidation.

Because quinoa is not a grass, it is naturally gluten-free and has been well-tolerated by individuals with celiac disease in clinical testing. Some digestibility comparisons suggest quinoa protein may be more readily broken down than that of certain cereal grains.

The FAO designated 2013 “The International Year of the Quinoa,” citing its nutritional density, low production cost, and adaptability to arid climates.

Description

Many popular descriptions of quinoa describe it as a “pseudocereal.” That’s because grains are often referred to as “cereal grains” and cereal grains all belong to the grass family of plants (Poaceae/Gramineae). Quinoa is included here as one of our 8 grains, even though it is not a member of the grass family like wheat, oats, barley, rye, rice, and millet. (Buckwheat is the other non-grass in this group of 8.) The reason for including quinoa among grains is practical: the seeds of this plant are widely used and enjoyed in the same way as true cereal grains. Not only is quinoa often substituted for rice or used it in a side dish in much the same way as wheat is used in couscous; it is also often ground into flour and used to make noodles and baked goods. In fact, like malted barley and other grains, quinoa is used in some parts of the world for the brewing of beer.

The part of the quinoa plant that you will find in your local grocery is its seed. In fact, use of the word “quinoa” is so common that many people do not even stop to think about the fact that the very small, roundish, bits they are seeing before them are actually plant seeds. Similarly, it is possible to have enjoyed quinoa for a long period of time without ever having set eyes on the quinoa plant itself. The flowers of these gorgeous plants are startling beautiful in color, and the leaves are reminiscent of many different types of salad greens. Not only are quinoa leaves edible - they are used in many cuisines in much the same way as spinach, which belongs to the same plant family as quinoa (the Amaranthaceae family). Along with quinoa and spinach, this plant family also includes beets and Swiss chard. It’s worth noting here that quinoa was originally classified within the Chenopodiaceae or goosefoot family of plants, but this entire family was eventually subsumed within the Amaranthaceae.

Quinoa varieties are typically defined in terms of color. These varieties include white, yellow, red and black, although the exact shades can vary and are often softer than these names sometimes imply. White quinoa (sometimes called ivory quinoa) is the most common variety in U.S. supermarkets and is the mildest in taste and the least crunchy after being cooked. It also tends to cook a bit faster than the other color varieties. Red and black quinoa varieties are usually described as stronger and more earthy in flavor, but we think of all quinoa varieties as having a somewhat nut-like taste and delicate as opposed to harsh. Because of their unique betaxanthin and betacyanin combinations, quinoa varieties of all colors deserve a place in healthy meal plans.

One final note in this description section about pronunciation of the word “quinoa”: the most often used version here is “KEEN-wah.” The word “quinoa” originated in one of the native languages (Quechua) spoken by people in the Andes Mountains region along the Western coast of South America. The word for quinoa in Quechua was “kinuwa.”

History

Quinoa has a rich, wonderful, and long history in the cuisines of South America, and its basic genetic types can still be divided up according to basic geographical regions on this continent. Included here are the sea level regions of Chile; the highland regions of Peru and Bolivia; and the Inter-Andean valleys in Columbia, Ecuador and Peru. Quinoa thrived in the arid and semi-arid regions provided by parts of the Andes Mountains, and while it grew wild in those regions, it was cultivated as early as 5000-3000 B.C. and has remained a staple part of “Andean” cuisines from that time all the way up until today. In fact, Peru, Bolivia, and Ecuador (in that order) remain the top quinoa producing countries in the world, with a combined production of nearly 250,000 metric tons each year.

Within the U.S., one special spot - the San Luis Valley in the Colorado Rockies - has seen successful large-scale production of quinoa beginning in the 1980’s. Since that time, U.S. commercial production of quinoa has grown to include acreage in both Southern and Northern California, Oregon, Washington, and Idaho. Still, quinoa imports from South America presently account for most of the quinoa that is enjoyed within the U.S.

How to select and store

Quinoa is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the quinoa are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing quinoa in bulk or in a packaged container, make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times (usually triple) its original size. You are very likely to find quinoa in your local supermarket, but if you don’t, check for it at a grocery that includes a natural foods section, because it’s usually on the shelf.

White quinoa is most common type that you will find in most stores, although red and black quinoa are becoming more widely available. We have even seen tri-color mixtures of quinoa being sold in both pre-packaged form and in bulk bins.

Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator or freezer.

Tips for preparing and cooking

Preparation

If you are trying to prepare quinoa in a way that sweetens its natural taste, you can rinse the seeds, rub them gently together, and then re-rinse them to remove some of the components that bring a partly bitter taste to this food. A fine-meshed strainer makes the process easy to carry out - so much so that you will find strainers being advertised as “quinoa strainers.” Included among these components are phytonutrients called saponins, which play an important role in protection of the quinoa plant, but which have also been shown to provide us with potential health benefits. For this reason, thorough rinsing of quinoa is something of a judgment call: if you find the taste of unrinsed quinoa to be objectionable, it makes good sense to use the rinsing process above and prepare a quinoa dish that will be fully delicious and enjoyable to eat. If you don’t mind or even prefer the taste of unrinsed quinoa, you can very lightly rinse or even forego the rinsing process. In this context, we would also add that some pre-packaged quinoa has been pre-rinsed during production, and that the seeds of some quinoa varieties (especially white varieties) can be relatively sweet in their natural form.

The healthiest way of cooking quinoa

To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes. Recent studies on the cooking of quinoa have compared boiling versus steaming methods to evaluate the impact of cooking on the B vitamin folate. The good news is that folate in quinoa appears to be well-preserved using either cooking method.

Quinoa flour is another form of quinoa that is becoming more widely available in supermarkets. While it is possible to make baked goods and pastas out of 100% quinoa flour, many companies making products from quinoa flour combine this flour with other types (for example tapioca flour or rice flour) or even with oatmeal to produce a lighter texture. If you are making baked products at home, you can simply experiment to determine the approach to quinoa flour that you like best.

How to enjoy

  • Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
  • Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
  • For a twist on your favorite pasta recipe, use noodles made from quinoa.
  • Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
  • Add quinoa to your favorite vegetable soups.
  • Ground quinoa flour can be added to cookie or muffin recipes.
  • Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgur wheat with which this Middle Eastern dish is usually made.

For recipe ideas, see Recipes.

Nutritional profile

0.75 cup (185g) at 222 calories provides manganese (51% DV), phosphorus (40% DV), copper (40% DV), magnesium (28% DV), tryptophan (21.9% DV), folate (19% DV), fiber (19% DV), zinc (18% DV). The outstanding overall nutrient richness of quinoa is reflected in its high-quality proteins, its healthy mix of soluble and insoluble fibers, and its wealth of mineral nutrients, including zinc, copper, magnesium, manganese, and phosphorus. Phenols head the list of quinoa phytonutrients. Included here are chlorogenic acid, ferulic acid, hesperidin, isoquercetin, quercetin, kaempferol, neohesperidin, rosmarinic acid, rutin, and vanillic acid.

Individual concerns

Quinoa is not a commonly allergenic food. Because quinoa does not belong to the plant family containing wheat, oats, barley, and rye, it is also a gluten-free food. Some studies also show a higher-than-expected digestibility for quinoa, making it a food less likely to produce adverse reactions.

A programmable rice cooker like the Zojirushi Micom 5.5-Cup Rice Cooker takes the guesswork out of whole grains — consistent texture every time, with settings for brown rice, porridge, and mixed grains.

Recipes with Quinoa

Full Nutrient Profile

View detailed nutritional breakdown →

Related Articles

References

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