Quinoa Health Tips

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