Quinoa
A gluten-free seed-grain that delivers all nine essential amino acids — rare for a plant food.
Energy
Gut Health
Muscle Recovery
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.
Quinoa
Per
1 cup cooked (185g)
Calories
222
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
15%
Magnesium
28%
Potassium
7%
Calcium
2%
Fiber
5.2g
Nutrition Highlights
Complete protein, magnesium, iron, fiber
Fuhrman ANDI chart, cooked, 1 cup
Nutrition Density Score (ANDI Score)
21
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Rinse thoroughly before cooking to remove the bitter saponin coating, and toast briefly in a dry pan first for a nuttier flavor.
Absorption Boost
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
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
Storage
Store uncooked quinoa in an airtight container; keeps well over a year. Cooked quinoa refrigerates for up to 5 days.
Biomarkers to Track
Subjective
(Daily)
Post-meal energy and fullness
Digestive comfort
Objective
(Quarterly)
Fasting iron and ferritin
Fasting blood glucose