Health Benefits and Nutritional Facts of Quinoa

 Quinoa. A member of true grass family, a species of goose-foot, the grain crop and the gold of Incas. The so called ‘Super grain of future’, remarked by WHFoods is one of the most protein rich food we can eat.


Protein Content:

The one thing that makes quinoa unique in its family of grain crops is its high protein content that includes a complete range of protein containing all nine essential amino acids.



Most of the grains suffer a shortcoming in the amount of amino acids lysine and isoleucine which makes it as inadequate total protein source. But in case of Quinoa, it significantly contains greater amounts of both lysine and isoleucine which makes it a rich source of protein.


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Quinoa is a great cholesterol free and low-fat source of protein for consumers. Calculating its nutritional database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.


Less Fat:

Overcoming the shortcomings of most grains, quinoa once again proved its uniqueness in terms of its fat content. This grain is naturally very low in its amount of fat. That is One cup of cooked quinoa provides just 3.4 grams of fat only. And in that case even, about 28% of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 5% come in the form of alpha-linolenic acid which is good for body. Wonder!


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Calories in Quinoa:

Quinoa is relatively low in calories. So it is needless to say that vegans can consider this food grain as something more special. Low calorie provides numerous secondary benefits, such as a greatly lowered risk for most degenerative conditions of aging, and improved measures of general health. 



Rich in Fiber:

The richness in fiber is something that we must care about. In that way quinoa is far away from all other grains. It contains almost twice as much fiber compared to most other grains.


Fiber which is essential to prevent heart disease by reducing high blood pressure and diabetes also takes care of lowering cholesterol and glucose levels in body, which may lower your risk of developing hemorrhoids, and may help you to lose weight.


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Inclusion of Iron:

Iron is a crucial factor in human body and is contained in quinoa relatively more than other grains in its family. Iron carries oxygen from one cell to another, essential for life sustainment and supplies oxygen to our muscles to aid in their contraction.


Iron carries out the task of keeping the red blood cells in the body healthy and is the basis of hemoglobin formation. It is a matter of fact that Iron boosts memory and also increases brain function because the brain takes in about 20% of our blood oxygen. The other benefits to point out; maintains body temperature, enzyme activity and energy metabolism. It aids in neurotransmitter synthesis.



Manganese Effect:

Manganese is of course something very beneficial to body. This anti oxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

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The mineral acts as a co-factor in enzymes that play an important role in the generation of energy as well as the efficient utilization of antioxidants.


Contains Lysine:

Consumption of quinoa helps for faster healing of wounds and injuries making body better. It is because the food grain contains lysine which is mainly essential for tissue growth and repair thus helps for easy cure.

Nutrition Profile of Quinoa, uncooked
NutrientUnitValue per 100 g
Total lipid (fat)g6.07
Carbohydrate, by differenceg64.16
Fiber, total dietaryg7
Calcium, Camg47
Iron, Femg4.57
Magnesium, Mgmg197
Phosphorus, Pmg457
Potassium, Kmg563
Sodium, Namg5
Zinc, Znmg3.1
Vitamin B-6mg0.487
Folate, DFEµg184
Vitamin B-12µg0
Vitamin A, RAEµg1
Vitamin A, IUIU14
Vitamin E (alpha-tocopherol)mg2.44
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg0
Fatty acids, total saturatedg0.706
Fatty acids, total monounsaturatedg1.613
Fatty acids, total polyunsaturatedg3.292
source: USDA National nutrient database

Rich Magnesium:

Quinoa is rich in magnesium. Magnesium supplies several health benefiting features including regulation of body temperature, detoxification, transmission of nerve impulses, energy production and the formation of healthy bones and teeth.


Magnesium is vital in reducing Type 2 diabetes by promoting healthy blood sugar control. This element is really helpful for those who suffer migraines because it helps to relax blood vessels and thereby to alleviate migraines.


High in Riboflavin (B2)

The presence of considerable amounts of Riboflavin or B2 helps in improving energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. It plays a key role in keeping the nervous system, skin, eyes, mouth, and hair in good condition.

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This Vitamin B2 also acts as an antioxidant that controls the play of free radicals which helps in the prevention of heart diseases and cancer.



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3rd image courtesy of Jennifer

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