Quinoa, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Quinoa, when cooked, transforms from tiny, hard seeds into light, fluffy grains with a delicate, slightly nutty flavor and a satisfying pop. Its texture is often compared to couscous or bulgur, but with a distinct, earthy character. Nutritionally, it's a powerhouse, offering a complete protein source with all nine essential amino acids, making it a standout among plant-based foods.
Calorie split: 15% protein · 71% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love quinoa for its remarkable versatility—it acts as a neutral canvas that absorbs flavors beautifully, making it perfect for both savory pilafs and sweet breakfast bowls. It's also celebrated as a cultural staple from the Andes, connecting modern eaters to ancient culinary traditions.
⚠️ Watch-outs & how to enjoy it better
Some find its natural coating (saponin) can impart a bitter, soapy taste if not rinsed thoroughly before cooking. For those monitoring blood sugar, its carbohydrate content, while nutritious, can cause spikes if consumed in very large portions without balancing with protein or fat. A simple tip is to always rinse quinoa well under cold water and to pair it with healthy fats (like avocado or olive oil) and protein (like beans or chicken) to create a more balanced meal.
Key benefits
- Complete protein source (contains all 9 essential amino acids)
- High in dietary fiber, promoting digestive health
- Naturally gluten-free, suitable for celiac or gluten-sensitive diets
- Rich in minerals like magnesium, iron, and manganese
- Low glycemic index, providing sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
NASA has studied quinoa as a potential crop for controlled ecological life support systems for long-duration space missions due to its high nutritional value and compact growth cycle.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 120 kcal |
| Energy | 503 kj |
| Protein | 4.4 g |
| Total lipid (fat) | 1.9 g |
| Ash | 0.76 g |
| Carbohydrate, by difference | 21.3 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 0.87 g |
| Starch | 17.6 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 64.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 172 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.63 mg |
| Selenium, Se | 2.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 23.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 1.2 mg |
| Tocopherol, delta | 0.11 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.53 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.47 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.97 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.13 g |
| Isoleucine | 0.16 g |
| Leucine | 0.26 g |
| Lysine | 0.24 g |
| Methionine | 0.10 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.08 g |
| Valine | 0.18 g |
| Arginine | 0.34 g |
| Histidine | 0.13 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.22 g |
| Proline | 0.24 g |
| Serine | 0.18 g |
FAQ
Do I need to rinse quinoa before cooking?
Yes, it's highly recommended. Quinoa seeds have a natural, bitter coating called saponin that can taste soapy. Rinsing it thoroughly under cold water in a fine-mesh strainer removes this coating and improves the flavor.
What is the proper water-to-quinoa ratio for cooking?
The standard ratio is 1 part dry quinoa to 2 parts water or broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until the water is absorbed and the germ rings have separated.
Is quinoa a grain or a seed?
Botanically, quinoa is a seed from a plant related to spinach and beets (a pseudocereal). However, it is cooked and eaten like a grain, which is why it's often referred to as a 'whole grain' in culinary contexts.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.20 kcal/g · 15% calories from protein · 2.8 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.