A new breakdown of the vitamins and minerals in quinoa

I came accross a very detailed and clear breakdown of quinoa the other day and have included it below. You can see how many components make up quinoa and why it is called a super food.

The source of the information is Wholehealthmd.com

Quinoa is often thought of as a “super-grain,” it is actually not a grain at all, but the seed of a leafy plant that is a distant relative of spinach and beets.

Quinoa has a protein content of 16 percent, which is higher than other grain. Quinoa also has an abundance of amino acids that are essential to a healthy body. Though the Quinoa grain does have a higher fat content than most grains, this is far outweighed by Quinoa’s exceptional levels of amino acids, iron, and fiber. (umn.edu)

1 cup of dry Quinoa is 4 cups cooked. The nutrition for (1/4 cup dry) 1 cup as cooked:

Calories 158.95 kcal
Carbohydrate, 29.28 g
Protein 5.57 g
Total lipid (fat) 2.46 g
Fiber, total dietary 2.51 g
Fatty acids, total 0.25 g
Calcium, Ca 25.5 mg
Iron, Fe 3.93 mg
Potassium, K 314.5 mg
Sodium, Na 8.93 mg
Zinc, Zn 1.4 mg
Vitamin E – mg ATE
Folate, total 20.82 mcg
Magnesium, Mg 89.25 mg
Energy 665.12 kj
Phosphorus, P 174.25 mg
Isoleucine 0.2 g
Serine 0.21 g
Proline 0.17 g
Glycine 0.29 g
Glutamic acid 0.66 g
Aspartic acid 0.41 g
Alanine 0.26 g
Histidine 0.13 g
Arginine 0.39 g
Valine 0.25 g
Manganese, Mn 0.96 mg
Copper, Cu 0.35 mg
Threonine 0.2 g
Vitamin B-12 – mcg
Vitamin B-6 0.09 mg
Niacin 1.25 mg
Riboflavin 0.17 mg
Thiamin 0.08 mg
Phenylalanine 0.23 g
Pantothenic acid 0.44 g
Leucine 0.33 g
Lysine 0.31 g
Methionine 0.11 g
Tyrosine 0.16 g

Recommended Reading

About Ken

My name is Ken and I am the author of The Quinoa Cookbook. My book is the top selling book worldwide on how to cook quinoa and has over 70 quinoa recipes included.
This entry was posted in Quinoa Nutrition and tagged , , . Bookmark the permalink.

7 Responses to A new breakdown of the vitamins and minerals in quinoa

  1. Vitamin says:

    Vitamins can help to provide you with the vitamin and mineral deficiencies. Vitamin

  2. Pingback: Quinoa Nutrition Facts | Quinoa Health Tips

  3. Pingback: Quinoa, the Superfood! « Purposefully Simple

  4. Pingback: Black Beans and Quinoa Tostada « Purpose Recipes

  5. Pingback: Grab your War Balls | OlyEats

  6. Pingback: Quinoa and Black Bean Chili {Pantry Basics Series} |

  7. Damion Schermann says:

    Black beans are one of the best foods for your health, your budget, and your waistline. This article will give you a comprehensive introduction to the nutritional value of black beans, along with easy to follow preparation directions that will make you a black bean whiz in no time. Read on to learn the facts about dried and canned black beans, and cooking tips so that you can be sure your black beans will be mouthwateringly plump and tender every time. With so many health advantages to eating black beans on a regular basis, you’ve got plenty to gain from making black beans a part of your regular kitchen repertoire.,

    My own blog site

Leave a Reply

Your email address will not be published. Required fields are marked *