What is The Nutrition of Quinoa Seed?

Question:

What is the nutrition of quinoa seed?

– Phuoc T.

Answer:

Cooked quinoa has 222 calories per cup, 8 grams protein, 3.5 gm fat, 39 gm carbohydrate (incl. 5 gm fiber, 1.5 gm sugar). For vitamins, 1 cup cooked contains thiamin 0.198 mg, riboflavin 0.204 mg, niacin 0.762 mg, B-6 0.228 mg, folate 78 micrograms, Vit A 9 IU, and Vit E 1.17 mg. For minerals, 1 cup cooked contains calcium 31 mg, iron 3 mg, magnesium 118 mg, potassium 318 mg, zinc 2 mg.

Compared to cooked whole-wheat pasta (wheat is a staple, but most people don’t eat boiled wheatberries), quinoa is similar in calories, fiber and sugar, but has less carbohydrate and protein. Quinoa has more riboflavin, B-6, folate, Vit A, calcium, iron, magnesium, potassium than cooked whole wheat pasta.

Values from the USDA National Nutrient Database for Standard Reference, release 28. Actual values may differ based on seed variety or cooking methods.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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