107 Cooked Quinoa Nutrition Facts You Probably Didn't Know About!

Supriya Jain
Feb 29, 2024 By Supriya Jain
Originally Published on Jan 09, 2022
Edited by Sarah Nyamekye
Fact-checked by Nishtha Dixit
107 Cooked Quinoa Nutrition Facts You Probably Didn't Know About!
Age: 3-18
Read time: 8.1 Min

Chenopodium quinoa is a plant whose seeds are popular and consumed as quinoa.

It is considered to be very high in nutrition and therefore referred to as a superfood. It looks and feels like a healthy cereal, however, it is not produced or grown the same way as most other cereals like rice, wheat, and so on.

This seed is closer to the way spinach and beetroot are grown and therefore, the seeds, as well as the leaves of this plant, are nutritious and edible. Its popularity has increased mostly because it is gluten-free and can easily be consumed by all those who are sensitive to gluten and wheat. To top it all up, quinoa has a nutty flavor with a crunchy taste. Although there are several types and colors of quinoa grown in farms, red quinoa, white quinoa, and black quinoa are the ones most easily accessible in markets everywhere.

Read on to know more about the nutrition profile of quinoa in terms of protein, iron, vitamin D, vitamin A, and fatty acids. Afterward, also check boiled shrimp nutrition facts and chili nutrition facts.

How Many Carbs Are In A Cup Of Cooked Quinoa

It has been evaluated that every single cup of cooked quinoa has 1.3 oz (39 g) of carbs in it. This means that Quinoa, although nutritious and tasty, is high in its carb content. There is almost 50% carb content in the same amount of brown rice.

Now even though quinoa is high in carbs, being a whole grain, it is much better than the consumption of refined wheat such as white flour. Its glycemic index is 53, putting it in the medium range of good and bad carbs that exist around us today.

All of these whole-grain seeds are oval and slightly flat. Although it is available in a range of colors, such as pale yellow, pink, and even black, the flavors are remarkably different as they range from bitter to sweet. Most commonly used and recognized is the white quinoa seed. This whole grain is most often mixed into soups to thicken them or cooked and served as a side dish or eaten for breakfast, just like porridge. Usually, people do not consume more than one cup of this cooked quinoa. This is because of the high carb content present within it.

What is the nutritional value of one cup of cooked quinoa?

It is believed that those who eat at least one cup of cooked quinoa for around five to six weeks are relieved greatly of the discomfort caused by celiac diseases. It is believed to be good for the functioning of the small intestine.

Cooked quinoa may even lead to changes in the gut bacteria which have been causing inflammatory bowels and other stomach and digestion-related issues. It can be steamed, baked, and even fried according to your taste.

People have started to shift towards a more plant-based diet and in doing so are often on the lookout for a good plant-based protein to ensure that they do not become deficient. Quinoa comes to the rescue here. It is purely plant-based protein. A cup of cooked quinoa consists of 0.28 oz (8.14 g) of protein which also contains the right amount of amino acids for the individual. It is the complete protein requirement for most adults. The complete protein content also includes amino acids that are also very high in nutrition. It helps to ensure that proper muscle development takes place, immunity is strong and is a great source for lysine.

One cup of quinoa has 0.18 oz (5.18 g) of dietary fiber, which fills at least 15% of the daily needs of humans of all sizes, shapes, and gender. Dietary fiber increasingly contributes to maintaining healthy levels of cholesterol, constipation, high blood pressure, and diverticulosis. This also makes people able to maintain healthy body weight as they do not tend to eat all day long and munch between meals. It is a good source of antioxidants too.

It also contains vitamin E, which contributes to the reduction of heart and eye diseases. Magnesium and iron requirements of the body are also taken care of with one cup of Quinoa every day. It contains 0.0004 oz (1.17 mg) magnesium and 0.0008 oz (2.76 mg) iron which helps maintain adequate levels of each of them. A small amount of folate is also included in this one cup of nutritional goodness. Therefore, it can be easily stated that quinoa is a food rich in nutritional value and food that can be consumed daily to receive the best effects. Unlike cereal grains, eating quinoa provides a whole range of nutritional contents to the body. Eating quinoa provides gluten-free diets with healthy benefits.

Is quinoa healthier than rice?

Quinoa is high in essential minerals. Rice is easy to digest for the majority of people. Brown rice is high in fiber and assists in the reduction of blood pressure levels, helping maintain the homeostasis of the body.

Similar to quinoa, plain regular rice is also gluten-free, although the same cannot be said for flavored and sushi rice served in restaurants.

Rice contains essential minerals like phosphorus, magnesium, manganese, and selenium. Brown rice even helps to lose weight. It controls both blood sugar levels and blood pressure fluctuations. Researches have shown that arsenic-contaminated rice might have some adverse effects in the long run. Arsenic is not considered to be healthy for human consumption, however, the amount present in rice is so limited that any adverse effect is yet to be specified in research. Although there are certain guidelines presented as to what is the ideal amount that should be consumed by pregnant ladies and children to ensure their safety.

Both rice and quinoa have great health benefits and can be made part of your everyday lifestyle. Although white rice is nutritious, brown rice is more so in regards to regulating blood pressure. This food and the nutrients in it form a diet rich in nutrients including vitamins, minerals, potassium, protein, complex carbohydrates, fatty acids, and much more, providing great health benefits upon regular consumption in moderate amounts.

Quinoa is one of the whole grains which is rich in iron and has minimal fatty acids.

Can you lose weight by eating quinoa?

Quinoa is rich in carbs but may still assist in weight loss because of the fiber content within it.

The rich protein content helps to increase metabolism and also reduces hunger, which in turn ensures that the individual does not consume much food in each meal. Because of the fiber present in quinoa, people tend to feel full and therefore end up skipping in-between snacks and eating before main meals.

The low glycemic index also plays a vital role in reducing the calorie content consumed. The researchers, however, have not yet pinpointed any particular reason or way in which quinoa assists in weight loss, there are certain commonsensical reasons behind losing weight on the consumption of quinoa on a daily basis.

Does quinoa have more calories than rice?

Yes, quinoa has more calories than those present in rice.  Both brown rice and white rice have fewer calories than that present in a cup of quinoa.

However, quinoa has more amounts of potassium that enables it to keep the bones and muscles fit and healthy. It is believed that it controls hypertension and is much better for those who suffer from frequent kidney stones.

Though quinoa has greater amounts of calories than rice, its nutrients are very beneficial for your health. Whole wheat grains are always more preferable to refined grains. Whole wheat grains and other grains all have nutrient contents but they differ in amounts. Quinoa has the right quantities of major vitamins like vitamin E, vitamin C, vitamin D, and several minerals that provide health benefits superior to most other grains- whole grains and refined grains.

It is believed that the same cup of quinoa is deemed to provide about twice as much protein and roughly 0.17 oz (5 g) more fiber when compared to white rice consumed in the same quantity. However, there are certain types of rice like brown rice and black rice that are much more nutritional and have been in use much longer than the streak of quinoa popularity. Even though quinoa is not rising as nutritional food, the cost of rice is still much more affordable, making it the most used and preferred food item, irrespective of the health benefits that black quinoa provides.

Brown rice is effectively seen as a way of reducing blood pressure and maintaining healthy weight levels because it retains the qualities of rice which are removed from white rice during processing and manufacturing. In addition, some additional natural components are added to the rice crop in order to make brown rice so rich and healthy. It can therefore be inevitably concluded that keeping white rice aside, both brown rice and quinoa are great sources of nutrients and provide the ideal nutrition for all age groups.

They are both gluten-free and have high dietary fiber content within them. Even though both brown rice and quinoa contain similar quantities of nutrients, the amount present in quinoa is much higher and therefore it can be said to be a better choice than rice in most cases and for most age groups across gender and countries. Quinoa seeds puff up as they are cooked. It has been found that if one cup of dried quinoa seeds is cooked, it increases in quantity to fill almost four similar-sized cups as the seeds puff up and increase in size, taking up more space.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for 107 cooked quinoa nutrition facts: you probably didn't know about! then why not take a look at nutrition facts banana, or capicola nutrition facts.

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Written by Supriya Jain

Bachelor of Commerce, Master of Business Administration specializing in Marketing

Supriya Jain picture

Supriya JainBachelor of Commerce, Master of Business Administration specializing in Marketing

As a skilled member of the Kidadl team, Shruti brings extensive experience and expertise in professional content writing. With a Bachelor's degree in Commerce from Punjab University and an MBA in Business Administration from IMT Nagpur, Shruti has worked in diverse roles such as sales intern, content writer, executive trainee, and business development consultant. Her exceptional writing skills cover a wide range of areas, including SOP, SEO, B2B/B2C, and academic content.

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