Benefits:
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Very nutritious
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Contains the plant compounds quercetin and kaempferol
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Very high in fiber, much higher than most grains
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Gluten-free and perfect for people with gluten intolerance
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Very high in protein, with all the essential amino acids
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Has a low glycemic index, which is good for blood sugar control
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High in important minerals like iron and magnesium
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Has beneficial effects on metabolic healt
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Very high in antioxidants
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May help you lose weight
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Easy to incorporate into the diet
This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa (2):
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.
Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a grain, it still counts as a whole grain food.