Quinoa
Good nutritional profile
Quinoa seeds, values for quinoa cooked in water without salt.
Quinoa is the seed of an Andean plant related to spinach and beets, cooked like rice and free of gluten. A 150 g cooked portion gives about 180 kcal, 7 g of protein and 4 g of fiber, and it is high in manganese, copper and magnesium, with useful phosphorus, folate, zinc and iron. Its protein has more lysine than wheat or rice protein. Rinse it to remove bitter saponins; dry quinoa about triples in weight when cooked.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.4g | 7.9% |
| Fat | 1.9g | 2.7% |
| Carbs | 21.3g | 7.1% |
| Simple Sugars | 7.46g | Estimate |
| Complex Carbs | 11.05g | Estimate |
| Fiber | 2.8g | 11.2% |
| Water | 72g | 2.9% |
| Calories | 120 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.23 | g | 1.1% |
| Monounsaturated | 0.53 | g | 2.1% |
| Polyunsaturated | 1.08 | g | 8.3% |
| Omega-3 | 0.324 | g | Estimate |
| Omega-6 | 0.756 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.63 | mg |
| Selenium | 2.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.107 | mg | 8.9% |
| vitamin B2 | 0.11 | mg | 8.5% |
| vitamin B3 | 0.41 | mg | 2.6% |
| vitamin B6 | 0.123 | mg | 7.2% |
| vitamin B9 | 42 | mcg | 10.5% |
| vitamin E | 0.63 | mg | 4.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 17 | mg | 1.7% |
| iron | 1.49 | mg | 8.3% |
| magnesium | 64 | mg | 16.0% |
| phosphorus | 152 | mg | 21.7% |
| potassium | 172 | mg | 6.6% |
| sodium | 7 | mg | 0.3% |
| zinc | 1.09 | mg | 9.9% |
| copper | 0.192 | mg | 21.3% |
| manganese | 0.631 | mg | 27.4% |
| selenium | 2.8 | mcg | 5.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 127 | mg | 18.1% | 146% |
| Isoleucine | 157 | mg | 11.2% | 96% |
| Leucine limiting | 261 | mg | 9.6% | 79% |
| Lysine | 239 | mg | 11.4% | 92% |
| Methionine | 159 | mg | 15.1% | 127% |
| Phenylalanine | 268 | mg | 15.3% | 120% |
| Threonine | 131 | mg | 12.5% | 96% |
| Tryptophan | 52 | mg | 18.6% | 145% |
| Valine | 185 | mg | 10.2% | 85% |
Compare with other products
Values per 100 g
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