Quinoa -
is a good source of
1. Quinoa Facts
2. Tips for Cooking and Storage
3. Types of Quinoa
4. Quinoa Nutritional Value
5. Quinoa Health Benefits
Quinoa Facts
History and Origin
Types of Quinoa
Types of Quinoa
Quinoa Nutritional Value
Grains ” Quinoa ” ( Nutritional value )
Nutritional Value per 100 g
Quinoa, cooked
Weight of Grain – 1 cup = 185 g
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
120
|
6%
|
|
Protein
|
g
|
4.40
|
8.8%
|
|
Total lipid (fat)
|
g
|
1.92
|
%
|
|
Carbohydrate, by difference
|
g
|
21.30
|
%
|
|
Fiber, total dietary
|
g
|
2.8
|
%
|
|
Sugars, total
|
g
|
0.87
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
17
|
%
|
|
Iron, Fe
|
mg
|
1.49
|
8.2%
|
|
Magnesium, Mg
|
mg
|
64
|
%
|
|
Phosphorus, P
|
mg
|
152
|
%
|
|
Potassium, K
|
mg
|
172
|
%
|
|
Sodium, Na
|
mg
|
7
|
%
|
|
Zinc, Zn
|
mg
|
1.09
|
%
|
|
Copper, Cu
|
mg
|
0.192
|
%
|
|
Manganese, Mn
|
mg
|
0.631
|
%
|
|
Selenium, Se
|
mcg
|
2.8
|
%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
0.0
|
|
Thiamin (B-1)
|
mg
|
0.107
|
%
|
|
Riboflavin (B-2)
|
mg
|
0.110
|
%
|
|
Niacin (B-3)
|
mg
|
0.412
|
%
|
|
Vitamin (B-6)
|
mg
|
0.123
|
%
|
|
Folate DFE (dietary folate) (B-9)
|
mg
|
42
|
10.5%
|
|
Choline, total
|
mg
|
23.0
|
|
| Vitamin B-12 |
mcg
|
0.00
|
|
|
Vitamin A, RAE (retinol)
|
mcg
|
0
|
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.63
|
%
|
|
Beta-Tocopherol
|
mg
|
0.03
|
|
|
Gamma-Tocopherol
|
mg
|
1.19
|
|
|
Delta-Tocopherol
|
mg
|
0.11
|
|
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
0.0
|
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.231
|
1.1%
|
|
Monounsaturated Fatty Acids
|
g
|
0.528
|
|
|
Polyunsaturated Fatty Acids
|
g
|
1.078
|
|
|
Cholesterol
|
mg
|
0
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
3
|
|
|
Alpha-Carotene
|
mcg
|
0
|
|
|
Beta-Cryptoxanthin
|
mcg
|
0
|
|
|
Lutein + Zeaxanthin
|
mcg
|
53
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: Nutrient Database – USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|
Quinoa Nutritional Value
Quinoa Health Benefits
Quinoa
HEALTH
References
|
Nutrient Database – USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|