Quinoa is getting more and more popular worldwide. It’s an amino acid rich protein that has a fluffy, crunchy and creamy texture when it’s cooked.
Thanks to George Mateljan and WHFoods website we can check the quinoa nutritional benefits (uncooked quinoa):
| Quinoa, uncooked (Note: “–” indicates data is unavailable) |
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| amount | 0.25 cup | |
| total weight | 42.50 g | |
| Basic Components | ||
|---|---|---|
| nutrient | amount | %DV |
| calories | 158.95 | 8.83 |
| calories from fat | 22.19 | |
| calories from saturated fat | 2.26 | |
| protein | 5.57 g | 11.14 |
| carbohydrates | 29.28 g | 9.76 |
| dietary fiber | 2.51 g | 10.04 |
| soluble fiber | – g | |
| insoluble fiber | – g | |
| sugar – total | – g | |
| monosaccharides | – g | |
| disaccharides | – g | |
| other carbs | – g | |
| fat – total | 2.47 g | 3.80 |
| saturated fat | 0.25 g | 1.25 |
| mono fat | 0.65 g | 2.71 |
| poly fat | 1.00 g | 4.17 |
| trans fatty acids | – g | |
| cholesterol | 0.00 mg | 0.00 |
| water | 3.95 g | |
| ash | 1.23 g | |
| Vitamins | ||
| nutrient | amount | %DV |
| vitamin A IU | 0.00 IU | 0.00 |
| vitamin A RE | 0.00 RE | |
| A – carotenoid | 0.00 RE | 0.00 |
| A – retinol | 0.00 RE | |
| A – beta carotene | 0.00 mcg | |
| thiamin – B1 | 0.08 mg | 5.33 |
| riboflavin – B2 | 0.17 mg | 10.00 |
| niacin – B3 | 1.25 mg | 6.25 |
| niacin equiv | 2.27 mg | |
| vitamin B6 | 0.09 mg | 4.50 |
| vitamin B12 | 0.00 mcg | 0.00 |
| biotin | – mcg | – |
| vitamin C | 0.00 mg | 0.00 |
| vitamin D IU | 0.00 IU | 0.00 |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 2.07 mg | 10.35 |
| vitamin E IU | 3.08 IU | |
| vitamin E mg | 2.07 mg | |
| folate | 20.83 mcg | 5.21 |
| vitamin K | – mcg | – |
| pantothenic acid | 0.44 mg | 4.40 |
| Minerals | ||
| nutrient | amount | %DV |
| boron | 0.00 mcg | |
| calcium | 25.50 mg | 2.55 |
| chloride | 0.59 mg | |
| chromium | – mcg | – |
| copper | 0.35 mg | 17.50 |
| fluoride | – mg | – |
| iodine | – mcg | – |
| iron | 3.93 mg | 21.83 |
| magnesium | 89.25 mg | 22.31 |
| manganese | 0.96 mg | 48.00 |
| molybdenum | – mcg | – |
| phosphorus | 174.25 mg | 17.43 |
| potassium | 314.50 mg | 8.99 |
| selenium | – mcg | – |
| sodium | 8.93 mg | 0.37 |
| zinc | 1.40 mg | 9.33 |
| Saturated Fats | ||
| nutrient | amount | %DV |
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.00 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.00 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g | |
| Mono Fats | ||
| nutrient | amount | %DV |
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.00 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 0.58 g | |
| 20:1 eicosen | 0.03 g | |
| 22:1 erucic | 0.04 g | |
| 24:1 nervonic | 0.00 g | |
| Poly Fats | ||
| nutrient | amount | %DV |
| 18:2 linoleic | 0.94 g | |
| 18:3 linolenic | 0.06 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.00 g | |
| Other Fats | ||
| nutrient | amount | %DV |
| omega 3 fatty acids | 0.06 g | 2.50 |
| omega 6 fatty acids | 0.94 g | |
| Amino Acids | ||
| nutrient | amount | %DV |
| alanine | 0.26 g | |
| arginine | 0.39 g | |
| aspartate | 0.41 g | |
| cystine | 0.16 g | 39.02 |
| glutamate | 0.66 g | |
| glycine | 0.29 g | |
| histidine | 0.13 g | 10.08 |
| isoleucine | 0.20 g | 17.39 |
| leucine | 0.33 g | 13.04 |
| lysine | 0.31 g | 13.19 |
| methionine | 0.11 g | 14.86 |
| phenylalanine | 0.23 g | 19.33 |
| proline | 0.17 g | |
| serine | 0.21 g | |
| threonine | 0.20 g | 16.13 |
| tryptophan | 0.06 g | 18.75 |
| tyrosine | 0.16 g | 16.49 |
| valine | 0.25 g | 17.01 |
| Other | ||
| nutrient | amount | %DV |
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | – mg | |
| aspartame | – mg | |
| saccharin | – mg | |
| sugar alcohol | – g | |
| glycerol | – g | |
| inositol | – g | |
| mannitol | – g | |
| sorbitol | – g | |
| xylitol | – g | |
| organic acids | – mg | |
| acetic acid | – mg | |
| citric acid | – mg | |
| lactic acid | – mg | |
| malic acid | – mg | |
| choline | – mg | – |
| taurine | – mg | |
| Source:
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=143 |
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