Why You Should Eat Quinoa
- Named a “super crop” by the United Nations because of its high nutrition
- Has more protein than any other grain – up to 20 percent protein, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat
- Is a complete protein; contains all 9 essential amino acids, including lysine, which is essential for tissue growth and repair
- A good source of fiber, manganese, magnesium, iron, copper and phosphorous.
Nutrition Profile
The following table is the nutritional profile of 1 cup cooked quinoa courtesy of USDA.
Scientific Name: Chenopodium quinoa Willd.
Nutrient | Units | 1.00 X 1 cup ——- 185g |
---|---|---|
Proximates | ||
Water |
g
|
132.48
|
Energy |
kcal
|
222
|
Energy |
kJ
|
931
|
Protein |
g
|
8.14
|
Total lipid (fat) |
g
|
3.55
|
Ash |
g
|
1.41
|
Carbohydrate, by difference |
g
|
39.41
|
Fiber, total dietary |
g
|
5.2
|
Starch |
g
|
32.62
|
Minerals | ||
Calcium, Ca |
mg
|
31
|
Iron, Fe |
mg
|
2.76
|
Magnesium, Mg |
mg
|
118
|
Phosphorus, P |
mg
|
281
|
Potassium, K |
mg
|
318
|
Sodium, Na |
mg
|
13
|
Zinc, Zn |
mg
|
2.02
|
Copper, Cu |
mg
|
0.355
|
Manganese, Mn |
mg
|
1.167
|
Selenium, Se |
mcg
|
5.2
|
Vitamins | ||
Vitamin C, total ascorbic acid |
mg
|
0.0
|
Thiamin |
mg
|
0.198
|
Riboflavin |
mg
|
0.204
|
Niacin |
mg
|
0.762
|
Vitamin B-6 |
mg
|
0.228
|
Folate, total |
mcg
|
78
|
Folic acid |
mcg
|
0
|
Folate, food |
mcg
|
78
|
Folate, DFE |
mcg_DFE
|
78
|
Vitamin B-12 |
mcg
|
0.00
|
Vitamin A, RAE |
mcg_RAE
|
0
|
Retinol |
mcg
|
0
|
Vitamin A, IU |
IU
|
9
|
Vitamin E (alpha-tocopherol) |
mg
|
1.17
|
Tocopherol, beta |
mg
|
0.06
|
Tocopherol, gamma |
mg
|
2.20
|
Tocopherol, delta |
mg
|
0.20
|
Lipids | ||
Cholesterol |
mg
|
0
|
Amino acids | ||
Tryptophan |
g
|
0.096
|
Threonine |
g
|
0.242
|
Isoleucine |
g
|
0.290
|
Leucine |
g
|
0.483
|
Lysine |
g
|
0.442
|
Methionine |
g
|
0.178
|
Cystine |
g
|
0.117
|
Phenylalanine |
g
|
0.342
|
Tyrosine |
g
|
0.154
|
Valine |
g
|
0.342
|
Arginine |
g
|
0.629
|
Histidine |
g
|
0.235
|
Alanine |
g
|
0.339
|
Aspartic acid |
g
|
0.653
|
Glutamic acid |
g
|
1.073
|
Glycine |
g
|
0.400
|
Proline |
g
|
0.444
|
Serine |
g
|
0.326
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)