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)

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