Calories in Quinoa
Quinoa is a highly nutritious whole grain, technically a seed, known for its complete protein profile. It's a good source of fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E. Its mild, nutty flavor makes it a versatile addition to many meals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 143 | 5g | 26.4g | 2.2g |
| 1 serving (110 g) | 1 serving (110 g) | 157 | 5.5g | 29g | 2.4g |
| 1 cup, dry, yields (575g) | 1 cup, dry, yields (575g) | 822 | 28.8g | 151.5g | 12.8g |
Health Benefits
Complete Protein Source: Quinoa is one of the few plant foods that contain all nine essential amino acids, making it an excellent protein source for vegetarians and vegans.
Rich in Fiber: Its high fiber content aids digestion, helps maintain bowel regularity, and can contribute to feelings of fullness, supporting weight management.
Packed with Micronutrients: Quinoa is a good source of important minerals like magnesium, iron, zinc, and B vitamins, which are crucial for energy production and overall health.
Nutrition Tips
- Rinse quinoa thoroughly before cooking to remove saponins, which can give it a bitter taste.
- Cook quinoa with vegetable or chicken broth instead of water for added flavor.
- Use cooked quinoa as a base for salads, a side dish, or mixed into soups and stews.
- Substitute quinoa for rice or couscous in meals to boost protein and fiber intake.
- Incorporate quinoa into breakfast bowls with fruits and nuts for a nutritious start to your day.
GAYA Tracking Tip
For accurate tracking, ensure your quinoa is clearly visible and not obscured by other ingredients or sauces. GAYA can best estimate portion sizes when the food item is distinct.
Frequently Asked Questions
How many calories are in a standard serving of cooked quinoa?+
A standard serving of one cup (185g) of cooked quinoa contains approximately 222 calories. This makes it a moderate-calorie grain that provides sustained energy and is rich in nutrients.
Is quinoa good for weight loss?+
Yes, quinoa can be beneficial for weight loss due to its high protein and fiber content. These nutrients help promote satiety, reduce appetite, and can lead to lower overall calorie intake, making it a great addition to a balanced diet.
Does quinoa contain gluten?+
No, quinoa is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivity. However, always check product labels for certification to ensure no cross-contamination during processing.
Related Foods
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