Quinoa, uncooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Quinoa is a tiny, ancient seed with a satisfying, slightly crunchy texture and a mild, nutty flavor that becomes fluffy when cooked. It's a complete protein, containing all nine essential amino acids, and is naturally gluten-free. Its impressive fiber content supports digestive health and helps maintain steady energy levels.
Calorie split: 15% protein · 70% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love quinoa for its incredibly versatile, mild flavor that absorbs seasonings beautifully, making it a perfect base for both savory and sweet dishes. Its quick cooking time and nutritional powerhouse status have made it a staple in health-conscious kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
Some find its natural saponin coating can impart a bitter, soapy taste if not rinsed thoroughly. Those monitoring carbohydrate intake should be mindful of its higher carb content compared to some other seeds. To counteract bitterness, always rinse quinoa in a fine-mesh strainer before cooking. For blood sugar management, pair it with a source of protein or healthy fat and control portion sizes.
Key benefits
- Complete plant-based protein source
- High in dietary fiber for digestive health
- Rich in essential minerals like magnesium and iron
- Naturally gluten-free grain alternative
- Contains antioxidants like quercetin and kaempferol
🍽️ 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 exceptional nutritional profile and ease of cultivation.
Full nutrition (USDA data · scales with serving)
| Water | 13.3 g |
| Energy | 368 kcal |
| Energy | 1539 kj |
| Protein | 14.1 g |
| Total lipid (fat) | 6.1 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 64.2 g |
| Fiber, total dietary | 7.0 g |
| Starch | 52.2 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 197 mg |
| Phosphorus, P | 457 mg |
| Potassium, K | 563 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.59 mg |
| Manganese, Mn | 2.0 mg |
| Selenium, Se | 8.5 ug |
| Thiamin | 0.36 mg |
| Riboflavin | 0.32 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 184 ug |
| Folic acid | 0.00 ug |
| Folate, food | 184 ug |
| Folate, DFE | 184 ug |
| Choline, total | 70.2 mg |
| Betaine | 630 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 163 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Tocopherol, beta | 0.08 mg |
| Tocopherol, gamma | 4.5 mg |
| Tocopherol, delta | 0.35 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 |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.1 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 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 15:0 | 0.00 g |
| SFA 16:0 | 0.60 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.08 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.42 g |
| Isoleucine | 0.50 g |
| Leucine | 0.84 g |
| Lysine | 0.77 g |
| Methionine | 0.31 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 1.1 g |
| Histidine | 0.41 g |
| Alanine | 0.59 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.69 g |
| Proline | 0.77 g |
| Serine | 0.57 g |
FAQ
Do I need to rinse quinoa before cooking?
Yes, it's highly recommended. Quinoa has a natural coating called saponin that can taste bitter or soapy. Rinsing it under cold water in a fine-mesh strainer for 30-60 seconds effectively removes this coating.
What is the water-to-quinoa ratio for cooking?
A standard ratio is 1 part 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 liquid is absorbed and the germ rings are visible.
Is quinoa gluten-free?
Yes, quinoa is a naturally gluten-free seed. It is a safe and nutritious alternative for people with celiac disease or gluten sensitivity, provided it is processed in a gluten-free facility to avoid cross-contamination.
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 3.68 kcal/g · 15% calories from protein · 7.0 g fiber · 0.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.