The favorite choice for the term "Quinoa" is 1/4 cup of Quinoa which has about 160 calories . Some of the undesirable plant compounds can be eliminated by soaking, washing, or roasting prior to cooking. How much more does quinoa weigh when cooked? U.S. Department of Agriculture. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Quinoa is gluten-free. Eating a low-glycemic-index diet may be linked to a lower risk of diabetes and cardiovascular disease (9, 10). Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram . One study concluded that quinoa had the highest antioxidant content of 10 common cereals, pseudocereals, and legumes (44). Other species in the same family are spinach and beetroot (43). Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Quinoa is a member of the Chenopodiaceae family and is thus high in oxalates. Fibers are also important for weight loss, promoting decreased calorie intake by increasing feelings of fullness and improving gut health (56, 57). Quinoa has become a favorite in health food stores as it has a low GI level, is gluten-free, and can be enjoyed by both vegetarians and vegetarians. Other neighboring countries such as Chile soon followed, treating quinoa with respect. Cool, cool. Giancoli, A. If you are not accustomed to consuming a lot of fiber, you may experience digestive issues when eating quinoa. So, you still get the benefits of eating whole-grain cereals such as cooking 2.8g of fiber per 100g cooked, compared to only 0.4g of white rice. Like rice, it expands while it cooks. 2,000 calories a day is used for general nutrition advice. Amino acids are the building blocks of proteins, and proteins are the building blocks of all tissues in your body. Quinoa is high in many plant compounds, especially antioxidants. Quinoa is such a flexible food that can be added to food as an additive or as a middle part of a dish. Have you ever asked yourself, "How much weight can I lose in a month?" Tired of dieting? Quinoa seeds are flat, oval, and usually pale yellow, though the color can range from pink to black. It is also a good source of Folate, Magnesium and Phosphorus, and a very good source of Manganese. How Much Water Do I Really Need to Drink. These may reduce your absorption of minerals and contribute to kidney stone formation in some individuals. Refined carbs are linked to an increased risk of type 2 diabetes and heart disease, while whole grains like quinoa are associated with a reduced risk (13, 48, 49, 50, 51). The seeds can also be sprouted, ground, and used as flour or popped like popcorn. After rinsing your dried quinoa, cook it according to the package directionsgenerally by placing it in a saucepan with twocups of water (or low sodium vegetable or chicken broth) for every one cup of quinoa. 7,620,531. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories. Fat 61.8 g. 5.2/67g left. Quinoa is considered a complete protein source, which means that it provides all nine essential amino acids (7, 18, 19). These effects can be reduced by rinsing and soaking quinoa before cooking. Join the F#ck the Food Police movement. 1 cup of uncooked quinoa contains about 626 calories, 24.0g of protein, 10.3g of fat, 109.1g of carbohydrates, and 11.9g of fiber. The Self NutritionData method and system is covered by U.S. Patent No. Quinoa is a complete protein, unlike many plant-based proteins. You can find quinoa in a grocery or health food store. or "How many meals a day should you eat?" Thats why comparing the two is helpful when you consider quinoa as an alternative to rice-based diets. Quinoa is one of the few plant sources of complete protein. Similar to most other cereals and grains, quinoa contains phytates. In doing so, it may help prevent obesity and related diseases (54, 55). Quinoa is generally well tolerated but contains phytates and oxalates. Oldways Whole Grains Council. Quinoa-based products are well tolerated and may be a suitable alternative to wheat in its original form and in products like bread or pasta (63). This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor). Quinoa also provides some resistant starch, which feeds the beneficial bacteria in your gut, promoting the formation of short-chain fatty acids (SCFAs), improving gut health, and cutting your risk of disease (16, 17). - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Cooked quinoa comprises 71% carbohydrates, 14.6% protein, and 14.2% fat. Percentages are based on a diet of 2000 calories a day. 1 Calories : 222 Fat : 4g Sodium : 13mg Carbohydrates : 39g Fiber : 5g Sugars : 2g Protein : 8g Magnesium: 118.4mg Iron: 2.8mg Folate: 77.7mcg Vitamin B6: 0.2mg Carbs The GI is a measure of how fast blood sugar levels rise after a meal. Quinoa is the seed of a plant known scientifically as Chenopodium quinoa. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Quinoa, uncooked, ESTIMATED GLYCEMIC LOAD Quinoa Calories Cooked or Uncooked. Verywell Fit's content is for informational and educational purposes only. Chia seeds are versatile and packed with nutrients. Hey there! Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. Diabetes Canada. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Quinoa, uncooked belong to 'Cereal Grains and Pasta' food category. Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 2020;8(1):694-702. doi:10.1002/fsn3.1358, Schwingshackl L, Hoffmann G, Lampousi AM, et al. How does this food fit into your daily goals? Content is reviewed before publication and upon substantial updates. Quinoa - 50g Serving Size: 50 g 60 Cal 71% 10.5g Carbs 15% 1g Fat 14% 2g Protein Track macros, calories, and more with MyFitnessPal. Quinoa also contains vitamin E, and potassium. Calorie and nutritional information for a variety of types and serving sizes of Quinoa is shown below. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. There are 187 calories in 50 grams of Quinoa. The GI value of quinoa is relatively low, and low-glycemic foods have been shown to prevent overeating and decrease hunger (10, 58, 59). Healthline Media does not provide medical advice, diagnosis, or treatment. Quinoa has been called a "superfood" because it's full of nutrients. The following quinoa nutrition information is provided by the USDAfor 1 cup (185g) of cooked quinoa with no added salt or fat. The most common types of quinoa found in the United Statesinclude white, red, and black quinoa. In addition to the uniqueness of color, the different varieties yield distinctive flavor and textures but they have similar nutritional profiles. J Cereal Sci. Tri Colour Quinoa (60g uncooked) Serving Size: 61 grammes 222 Cal 71% 39.4g Carbs 15% 3.6g Fat 15% 8.1g Protein Track macros, calories, and more with MyFitnessPal. Daily Goals How does this food fit into your daily goals? Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Its exceptionally high in the amino acid lysine, usually lacking in plants. That's why comparing the two is helpful when you consider quinoa as an alternative to rice-based diets. The almond is a popular tree nut that is loaded with important nutrients. Its also rich in methionine and histidine, making it an excellent plant-based protein source (1, 2, 3). Its also gluten-free and can therefore be enjoyed by people who are sensitive to gluten or wheat (1, 2). However, foods made with quinoa that contain other ingredients could also contain gluten or be cross-contaminated, so read labels carefully. To cook the quinoa, use a 2:1 ratio of liquid to quinoa. Disconnect from diet culture and reconnect with yourself. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Quinoa, uncooked, NUTRITIONAL TARGET MAP Quinoa lowered both blood triglycerides and free fatty acids. This article takes a look at what quinoa is and why it's so good for you. 50g serving, cooked Calories - 60 kcal Power - 251 kJ Carbohydrate - 42.55 kcal Fat - 8.65 kcal Protein - 8.8 kcal Quinoa Calories vs Rice Quinoa and rice share many characteristics - nutritious food, taste, and texture. Winner: Brown rice Fiber Fiber has many functions. People with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and various complications. Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. Join for free! A typical target for total Estimated Glycemic Load is 100 or less per day. Quinoa and rice share many characteristics nutritious food, taste, and texture. Lastly, due to the high protein content (4.4g per 100g cooked), quinoa is ideal if you are a vegetarian and want to increase the amount of non-vegetarian protein in your diet make sure you still get the recommended diet of 0.75g Protein per kilogram. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. When it comes to healthy grains, quinoa and rice both provide benefits. You'll know that it is starting to go bad once it becomes hard and develops mold. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Antioxidants - Protecting Healthy Cells. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. CALORIC RATIO PYRAMID Calories in Quinoa. The origin of Quinoa can be traced back some 5,000 years, when the Andes of Bolivia, Colombia, and Peru grew this plant and considered it to be the staple food. There is a small amount of fat in quinoa, but most of it is polyunsaturated and monounsaturated fatboth considered to be healthy fats. Nutrition labels presented on this site is for illustration purposes only. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY The rest consists mostly of fiber and a small amount of sugars (4%), such as maltose, galactose, and ribose (6, 7). - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Other Common Serving Sizes: . Place raw dried quinoa seed into a fine strainer to rinse. Think 2 cups of water for every 1 cup of dry quinoa. Because it is a seed, it typically has a "best by" date but can be used safely past that date. 2017;32(5):363-375. doi:10.1007/s10654-017-0246-y, Kesh S, Barnes CS, Noel-Macdonnell J, Patel NN. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Use quinoa for delicious side dishes and save leftovers for hot breakfast meals. Knowledge can be a good thing. One of The World's Healthiest Foods, Moringa, Maqui Berries, and More: 8 Superfood Trends Coming Your Way, Is Gluten Sensitivity Real? Learn more. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Our website services, content, and products are for informational purposes only. Quinoa has a relatively low glycemic index (GI) score of 53, which means it may not cause a rapid spike in blood sugar (8). great for vegetarians. How many calories in. Native to the Andes Mountains of Bolivia and Peru, quinoa looks like a grain, but it is really a seed and is a relative of Swiss chard, spinach, and beets. Here are the main vitamins and minerals in quinoa: Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa is higher in fiber than many whole-grain foods. Looks like youre interested in how many calories certain foods have? Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Glycemic Index Food Guide. Protein is considered a key factor for weight loss, as it boosts metabolism and feelings of fullness. Bring it to a boil and then reduce the heat to low, cover, and simmer until the seed has absorbed all of the water, about 20 minutes or longer. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Quinoa contains many plant compounds that contribute to its flavor and health effects, including: Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals. 170 g of Quinoa, uncooked contains 1.70 mcg vitamin A, 0.00 mcg vitamin D as well as 7.77 mg of iron, 79.90 mg of calcium, 957 mg of potassium. Please consult with your doctor before making any changes to your diet. For such a tiny seed, quinoa has a lot of protein: One cup cooked has 8 grams. Heres a look at each. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Here are 7 chia seed benefits, all backed by science. Although quinoa can be packed with protein it has the right value. Take the focus off counting calories, and enjoy your food! Quinoa is an excellent food for babies (2, 3). The following quinoa nutrition information is provided by the USDA for 1 cup (185g) of cooked quinoa with no added salt or fat. Add fiber-rich foods to your diet gradually to help prevent these symptoms. Calories; 100 g: 143: 1 oz, dry, yields: 150: 1 cup cooked: 229: 1 cup, dry, yields: 822: Related Types of Quinoa: Quinoa: Ancient Harvest Quinoa Flakes: Trader Joe's Quinoa: Ancient Harvest Quinoa . One small study, published in 2018, also found an association between sensitivity to quinoa and to apples. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Although quinoa (pronounced KEEN-wah) is prepared and consumed like a cereal grain, its categorized as a pseudocereal, as it doesnt grow on grass like wheat, oats, and rice. Carbs get a bad rap, but numerous healthy foods contain carbs. This grain is considered a complete protein and provides 2 grams of fat per 3.5 ounces (100 grams). Quinoa is a good source of iron and magnesium. Quinoa and related crops have even been identified as better sources of flavonoid antioxidants than cranberries, which are considered very rich in flavonoids (45). By clicking on Register you agree to the terms of service. The cooking method for quinoa is similar to that of rice. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Food Sci Nutr. Join the F#ck the Food Police movement. These foods may contribute to kidney stone formation in sensitive individuals (64). Analysis of saponin composition and comparison of the antioxidant activity of various parts of the quinoa plant (Willd.). Its weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. About 83% of the carbs are starches. Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram Note: This is a user-entered food item and may not be accurate. White quinoa is the most common, with a smoother texture. It has since been promoted as a so-called good food with high nutrient content, leading to healthy eating and nutritionists embracing it as a key ingredient in a healthy diet. Contents show. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Daily Goals How does this food fit into your daily goals? By Stacey Hugues Nutrition Info. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. Cholesterol 300 mg. --/300mg left. It is naturally low in fermentable oligo-, di-, mono-saccharides and polyols, carbohydrates that can cause bloating and sensitivity in people with irritable bowel syndrome (IBS) and Crohn's disease. This article tells you everything you need to know about quinoa. Saponins are compounds found in many plants, including amaranth seeds, soybeans, chickpeas, and other legumes. So that 1/4 cup of dry quinoa will yield around 3/4 cup. Calorie Goal 1940 Cal 60/2000Cal left Fitness Goals: Heart Healthy Fat 66 g 1/67g left Sodium 2300 mg --/2300mg left Cholesterol 300 mg The protein and fiber in quinoa help to reduce its impact on blood sugar. Quinoa contains several different phytosterols.. Quinoa (100g Raw) calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal Waitrose Love Life Quinoa (100g Raw) Serving Size: 1 g raw 368 Cal 70% 64.2g Carbs 15% 6.1g Fat 15% 14g Protein Track macros, calories, and more with MyFitnessPal. Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60, 61, 62). Quinoa packs more nutrients than most other grains and is relatively high in quality protein. Sodium 2295.7 mg. 4.3/2300mg left. Quinoa vs. Rice: What's the Healthier Grain? Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Finally, quinoa experienced a rebirth in the USA, which began to rise centuries after the 1970s. Looks like youre interested in how many calories certain foods have? These substances are thought to act as a deterrent to birds and insects in nature. Not all proteins are equally easy for your body to digest. Quinoa vs. Rice: The Health Benefits of Each Grain, 12 High Carb Foods That Are Incredibly Healthy, 8 Gluten-Free Grains That Are Super Healthy, What Is Quinoa? Even so, quinoa is higher in calories than other protein sources. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Folate: One of the B vitamins, folate is essential for cell function and tissue growth and is considered particularly important for pregnant people (. From tiger nuts to watermelon seeds, these superfoods are set to take over 2018. J Allergy Clin Immunol. User Agreement (updated 5/25/18) These may reduce your absorption of minerals like iron and zinc (3). The glycemic index of quinoa is estimated to be under 55, making it a low-glycemic food. It also affected blood sugar levels to a lesser degree than gluten-free pasta, gluten-free bread, and traditional bread (53). One cup (185 grams) of cooked quinoa contains 222 calories. (updated 5/25/18). Quinoa is usually well tolerated with no reported side effects. Other Common Serving Sizes: Related Types of Quinoa: Seeds of Change Zesty Cilantro Quinoa Blend Ancient Harvest Quinoa Traditional Ancient Harvest Quinoa Flakes Trader Joe's Quinoa Quinoa (Cooked) view more quinoa nutritional info See Also: Food images may show a similar or a related product and are not meant to be used for food identification. We consume the edible seeds of the quinoa plant, and these contain heart-healthy fatty acids.. Its taste can vary from bitter to sweet (2). Most sources citesaponinas the culprit. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. All rights reserved. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. It is higher in nutrients than most grains and is often marketed as a superfood.. 2000 calories a day is used for general nutrition advice. FoodData Central. . Quinoa is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. It has considerably more calcium, iron, and protein than other grains., The saponins, betalains, and polyphenols in quinoa (and other plants) have antioxidant properties, meaning they can repair cells damaged due to oxidative stress and reduce inflammation., Fiber is the indigestible part of carbohydrate that helps with satiety, prevents and alleviates constipation, and is important in keeping blood sugars stable through slower absorption into the bloodstream from the intestines.. Complete proteins are those that contain all nine essential amino acids. Insoluble fibers may be associated with reduced diabetes risk (12, 13). or "How many meals a day should you eat?" Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. Protein quality is dependent on having all the essential amino acids in the proper proportions. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. Eating Raw Cloves Daily And Its Side Effects, Wormwood Black Walnut Benefits for Health, Most Common Magnesium Side Effects for Health, 10 Incredible Dark Chocolate Benefits for Men, Benefits of Drinking Milk Everyday And Its Side Effects. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Yellow Dragon Fruit Benefits, Nutrition, And Side Effects. Red quinoa is best used in cold salads. Food Nutrition Facts and Free Calorie Counter | CalorieKing But it becomes a problem when counting calories takes over your life. Quinoa is gluten-free and therefore suitable for people who are sensitive or allergic to gluten. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Quinoa has many properties that make it a weight-loss-friendly food. By dry weight, quinoa provides 16% protein, higher than most cereal grains, such as barley, rice, and corn (3, 6, 18). Black quinoa is a bit earthier and sweeter than the mild taste of white quinoa. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION Join for free! How To Reach Your Fitness Goals Using the Power of Imagination. Cinnamon and Cloves Benefits And How To Make? Although classified as seed-based foods and not whole-grain cereals, quinoa is still considered a whole grain. Cooked quinoa contains more fiber than brown rice and yellow corn (11). Knowledge can be a good thing. Here are 8 gluten-free grains you can eat instead. Read our, Kidney Bean Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Lima Bean Nutrition Facts and Health Benefits. Food Nutrition Facts and Free Calorie Counter | CalorieKing Whats the #1 BEST workout that you can do to reach your goals? 5.18 g of fiber. Some amino acids are essential, as your body cannot produce them, making it necessary to acquire them from your diet. 23 Unbelievable Quinoa Benefits for Your Stronger Health, Quinoa Benefits, Nutrition, And Its Side Effects, Benefits of Honey for Health And Its Side Effects, Low Calorie High Protein Foods Your Daily Needs, Calories In Egg White: Protein, Fat, And Cholesterol. One human study compared the effects of quinoa with traditional gluten-free wheat products. All articles have been carefully researched and details are cited to support the topic. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The carbs in quinoa consist mainly of starch, insoluble fibers, and small amounts of sugar and resistant starch. Once it is cooked, quinoa will stay fresh in the refrigerator for 6 to 7 days. How does this food fit into your daily goals? Though quinoa technically isnt a grain, its still considered a whole-grain food, according to the Whole Grains Council (5). Carb Manager Menu. How much quinoa is one portion? If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start. Calories of cooked cereal rice, 1 cup (195g), Calories of raw cereal rice, 1 cup (185g), Calories of 100g brown cereal rice, cooked, Calories of 50g brown cereal rice, cooked. Look for it near grains like rice and couscous. If you have diabetes or metabolic syndrome, you might want to aim a little lower. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are (6): Carbs make up 21% of cooked quinoa, comparable to barley and rice. Note: This is a user-entered food item and may not be accurate. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. You can also find granola, cereal, polenta, and other products made with quinoa. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Here are 12 high carb foods that are incredibly healthy. Research also suggests that the risk of type 2 diabetes is lower in people who consume a diet rich in whole grains. Even though quinoa is a seed and not a grain, it can act like a whole grain. Nutrition Datas patent-pending Estimated Glycemic Load (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. * Percentage breakdown of calories from carbs, protein, fat and alcohol. doi:10.1016/j.jaci.2017.12.771. Pure quinoa is a gluten-free option for people with celiac disease or non-celiac gluten sensitivity. Quinoa Nutrition Facts and Health Benefits. It's also ground into a flour that can be used for cooking and baking, or in products like pizza crusts and spaghetti noodles. Its seeds are gluten-free and are a popular alternative to whole grains and rice. The United Nations declared 2013 The International Year of Quinoa due to the seeds potential to contribute to worldwide food security (4). A 1/4-cup serving of uncooked quinoa has about 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fiber, 1g sugars, and 5.5g protein. One serving of quinoa, according to Rogerson, can range from 50g to 100g of uncooked seed, depending on your gender and hunger level. Its usually boiled and can be added to salads, used to thicken soups, or eaten as a side dish or breakfast porridge. Essential amino acids are essential for muscle recovery. Quinoa, uncooked contains 1.2 g of saturated fat and 0 mg of cholesterol per serving. Calorie breakdown: 14% fat, 72% carbs, 14% protein. Finally, potassium helps with regulating sodium in the blood to decrease blood pressure. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Quinoa, uncooked, NUTRIENT BALANCE INDICATOR Good use of quinoa is like going with other foods throughout the day. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are ( 6 ): Calories: 120 Water: 72% Protein: 4.4 grams Carbs: 21.3 grams Sugar: 0.9 grams Fiber: 2.8 grams Fat: 1.9 grams Carbs. Daily values are based on a 2000 calorie a day diet. One cup of cooked quinoa contains approximately 222 calories, most of which comes from its carbohydrate makeup. Kimberley Rose-Francis RDN, CDCES, CNSC, LD. Winner: Quinoa Calories Which has fewer calories? The finished product should be fluffy and light. A gluten-free diet can improve symptoms. Calorie breakdown: 14% fat, 72% carbs, 14% protein. The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium.