What are the Nutritional Facts about Quinoa?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Quinoa is a gluten-free whole grain rich in protein, fiber, and minerals. Learn quinoa nutrition facts, calories, and health benefits.
Introduction
Quinoa is a highly nutritious whole grain that has gained popularity worldwide, including in India. It is a complete protein containing all essential amino acids, high in fiber, and packed with minerals and antioxidants. Quinoa is gluten-free, making it an excellent choice for healthy meals, weight management, and balanced nutrition.
Nutritional Value of Cooked Quinoa (100g)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 21 g |
| Protein | 4.1 g |
| Total Fat | 1.9 g |
| Saturated Fat | 0.2 g |
| Dietary Fibre | 2.8 g |
| Iron | 1.5 mg |
| Magnesium | 64 mg |
| Phosphorus | 152 mg |
| Potassium | 172 mg |
| Calcium | 17 mg |
| Folate (Vitamin B9) | 42 mcg |
| Zinc | 1.1 mg |
Key Nutrients in Quinoa
1. Complete Protein
- Contains all 9 essential amino acids
- Supports muscle growth and repair
- Ideal for vegetarians and vegans
2. Dietary Fibre
- Improves digestion
- Keeps you full longer
- Helps control blood sugar
3. Minerals
- Magnesium: supports bones and muscles
- Iron: prevents anaemia and boosts energy
- Phosphorus: supports bone health
4. Low in Fat
- Healthy fats only
- Supports heart health
5. Gluten-Free
- Safe for people with gluten intolerance or celiac disease
Health Benefits of Eating Quinoa
- ❤️ Supports heart health
- ⚖️ Helps in weight management
- 🩸 Controls blood sugar levels
- 🌿 Improves digestion
- 💪 Supports muscle and energy levels
Is Quinoa Good for Weight Loss?
Yes. Quinoa is excellent for weight management because it is:
- High in protein and fibre
- Low in fat
- Keeps you full and reduces cravings
Who Should Be Careful with Quinoa?
- People with digestive issues may need to rinse quinoa well (saponins can cause discomfort)
- Those sensitive to high-fibre foods should start with small portions
Healthy Ways to Eat Quinoa
- Boiled and added to salads
- Used as a base for breakfast porridge
- Added to soups and curries
- Combined with vegetables and lean protein
Conclusion
Quinoa is a nutrient-rich, gluten-free whole grain high in protein, fibre, and minerals. Including quinoa in your daily diet supports heart health, digestion, blood sugar control, and weight management.