10 Nutritional Facts on Quinoa

2018-07-09T12:02:39+00:00By |Health & Wellness|

About Quinoa

Quinoa is considered a pseudo-grain that’s closely linked to the beet, spinach or amaranth family. It is one of the most durable plants, able to withstand extreme temperatures (hot and cold), lack of water, wind, and even strong solar radiation. Quinoa is the super-hero of grains, which might be why it passes along so many healthy super-powers to us!

What difference does the colour make?

There’s no nutritional difference between colours of quinoa. However you will taste subtle differences in the texture. White quinoa is more airy and light, while red and black are more crisp and dense. Keep in mind that red and black quinoa are cooked with a higher proportion of liquid than white.

Kaniwa is not a quinoa grain, but it contains twice as much fiber and 1 additional gram of protein per serving. It has a softer taste and smaller size.


 10 Nutritional Facts on Quinoa

  1. Quinoa is high in protein.

Quinoa is one of the few grains containing the nine essential amino acids. Most are low in lysine therefore considered incomplete proteins. Quinoa, on the other hand, contains it, which allows it to be a complete protein, similar to animal protein.

1 cup cooked quinoa contains 8 grams of protein, the equivalent of an egg.

  1. Quinoa is gluten-free.

In a study related to celiac disease. Researchers have discovered that people with this disease depended heavily on rice. Integrating quinoa into their diet allowed them to meet their requirements for iron, vitamin B, calcium, protein and fiber more easily.

If you’ve been recently diagnosed with Celiac and don’t know what to eat, read this post.

  1.  A great source of fiber.

    One of the main benefits of quinoa is its fiber content. It contains 5 grams of fiber per cup of cooked quinoa.

    If you’re on a diet, you’ll love this part: Quinoa is full of insoluble fiber. Humans cannot digest insoluble fibers, which means they don’t remain in our bodies and transform into calories. These fibers give us the feeling of being full, but don’t stick around to become extra weight. Fiber is also great for the digestive système.

  2.    The heart

    This small grain contains high levels of lipids beneficial to our heart. 25% of the lipids found in quinoa are oleic acids and 8% of alpha linolenic acids. Both are omega-3. This good fat balance reduces the risk of heart attacks, cholesterol, high blood pressure, and inflammation related to asthma. Quinoa helps reduce systemic inflammations and the risks of chronic diseases.

  3.  Antioxidants

    Quinoa has a high content of flavonoids, isoflavones and daidzein, which are antioxidants. These antioxidants play a role in the prevention of cardiovascular disease, cancer, osteoporosis, diabetes, inflammation and the risk of chronic diseases.

  1.    Filling nutritional gaps

    Because of our modern reliance on processed foods, our systems lack many essential nutrients. 80% of the population is deficient in magnesium, which can cause muscle cramps and pain, insomnia and even anxiety.

    Quinoa is an excellent source of vitamins and minerals such as riboflavin, magnesium, iron, calcium, potassium, zinc.

  1.    Weight loss

    Previously we talked about the insoluble fibers that make you feel filled after a meal: also known as satiety. It is also believed that whole grains, such as quinoa, can influence the hormonal action that influences appetite. In addition, fibers and proteins slow down the rate at which food leaves the stomach, leading to an overall decrease in caloric intake.

  1.    Cancers

    Quinoa is proven to have one of the highest sources of natural quercetin, even higher than cranberry. There is evidence today that quercitrin reduces the risk of cancer.

  1.    Reduce the risk of diabetes.

    Check out the “China study” for research demonstrating that an increase in whole grain, particularly high fiber, is related to a decrease in type 2 diabetes.

  1.   The ultimate super-food!

    Quinoa has it all: It’s a natural food with high nutritional content, which can help reduce the risk of disease. It combines the benefits of the previous 9 points, making it the closest thing we have to a true super-food.


Nutritional value per 100 g of cooked quinoa

Calcium: 222 kcal

Carbohydrates: 39.4 g or 30% of the daily value

Fiber: 5.2 g

Lipids: 3.6 g

Omega – 3: 0.2 g (12% Daily Value)

Omega – 6: 1.8 g (11% Daily Value)

Protein: 8.1 g

Copper: 0.4 mg (39% of daily value)

Iron: 2.8 mg (34% of daily value)

Magnesium: 118.4 mg (30% of Daily Value)

Manganese: 1.2 mg (51% of daily value)

Phosphorus: 281.2 mg (40% of Daily Value)

Zinc: 2.0 mg (18% of the daily value)

How to cook your quinoa

Original version :

1. Rinse quinoa thoroughly.
2. Mix 1 cup quinoa with 1 ½ cup of cold water.
3. Bring to a boil
4. Reduce heat and cook, uncovered, for 12 to 15 minutes.
5. Once the quinoa is cooked, rinse with cold water – this stops the cooking process of the quinoa and prevent the grains from sticking to one another

Italian version:

  1. Rinse quinoa thoroughly
  2.  Put 1 cup quinoa in a frying pan with 1 or 2 tsp. of oil and cook until golden
  3. Once the quinoa is golden, add 1 ½ cup of cold water.
  4. Bring to a boil
  5. Reduce heat and cook, uncovered, for 12 to 15 minutes.
  6. Once the quinoa is cooked, rinse with cold water – this stops the cooking process of the quinoa and prevent the grains from sticking to one another.

Easy to digest:

1. Rinse quinoa thoroughly
2. Let it soak in water for 8 to 10 hours.
3. Rinse.
4. Mix 1 cup quinoa with 1 ½ cup of cold water.
5. Bring to a boil
6. Reduce heat and cook, uncovered, for 12 to 15 minutes.
7. Once the quinoa is cooked, rinse with cold water -this stops the cooking process of the quinoa and prevent the grains from sticking to one another

Have you cooked too much quinoa? No angst we have plenty of recipes!

  • You can freeze your cooked quinoa, separate it into two cups batches and close it in a ziploc.
  • Make homemade cereal bars and add cooked quinoa, this will give you softer bars
  • Add it to your sweet and savory muffins, your cakes, smoothies, soups, salads, sauces …
  • Looking to modernize your recipes with quinoa? here 

Here are some recipes on this theme, created especially by Chef Vanessa / “Veganessa” for the expo eating healthy living green:

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