Energy & Metabolism
Quinoa
A gluten-free seed-grain that delivers all nine essential amino acids, rare for a plant food.
Heart Health
Energy
Recovery
Serving
1 cup cooked (185g)
Calories Per Serving
222
Key nutrients
Complete protein, magnesium, iron, fiber
Nutrient density
21
Why it’s worth eating
Quinoa is a gluten-free grain loaded with protein, fiber, and essential amino acids. It’s also a good source of magnesium, iron, and B vitamins. Use quinoa as a base for salads, bowls, or as a nourishing alternative to rice.
What you may notice
Post-meal energy and fullness
Digestive comfort
Markers worth tracking
Fasting iron and ferritin
Fasting blood glucose
How to eat it
Rinse thoroughly before cooking to remove the bitter saponin coating, and toast briefly in a dry pan first for a nuttier flavor.
Pairs well with
Vitamin C foods (citrus, peppers), improves absorption of quinoa's non-heme iron
Beans or lentils, rounds out the amino acid profile for a complete protein meal
Storage
Store uncooked quinoa in an airtight container; keeps well over a year. Cooked quinoa refrigerates for up to 5 days.
The numbers, per 1 cup cooked (185g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
15%
Iron
28%
Magnesium
7%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
5.2g
Quinoa, cooked (FDC 168917)
Evidence
B
RCT support exists for triglyceride and glycemic endpoints, but the complete-protein superfood framing outruns the data - total and LDL cholesterol did not move, and trials are few and small.
Study dose vs. serving
50 g/day lowered triglycerides from 1.14 to 0.72 mmol/L and cut metabolic-syndrome prevalence 70%. LDL, HDL and total cholesterol unchanged. A 1-year RCT (n=138) lowered 2-h glucose and HbA1c.
Navarro-Perez D, et al. Curr Dev Nutr. Dose-response RCT, 50 overweight subjects, 25 vs 50 g/day, 12 weeks.
Use caution if
You're sensitive to oxalates, quinoa contains moderate levels
You have IBS, the fiber load can cause bloating if introduced too quickly
Details
Type
Carbs
Season
Pantry, year-round
Forms
Whole seed, flakes, flour, puffed
Price
Mid
Bioactive
Complete amino-acid profile (notably lysine); saponins are the characterising anti-nutrient
Heat stable
Yes
Watch
Saponins concentrate in the outer seed coat (bitter, mildly toxic) and are largely removed by rinsing. Most commercial quinoa is pre-washed. Naturally gluten-free.
Reliability
4 / 5
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