Lim JG, Park HM, Yoon KS. Antioxidants - Protecting Healthy Cells. Finally, quinoa experienced a rebirth in the USA, which began to rise centuries after the 1970s. Quinoa - 50g Serving Size: 50 g 60 Cal 71% 10.5g Carbs 15% 1g Fat 14% 2g Protein Track macros, calories, and more with MyFitnessPal. Have you ever asked yourself, "How much weight can I lose in a month?" Iron is an essential mineral that helps to transport oxygen through the body, and vitamin E is a fat-soluble vitamin that acts as an antioxidant, helping to fight free radicals in the body. Lastly, due to the high protein content (4.4g per 100g cooked), quinoa is ideal if you are a vegetarian and want to increase the amount of non-vegetarian protein in your diet make sure you still get the recommended diet of 0.75g Protein per kilogram. Diabetes Canada. A 3.5-ounce (100 gram) serving of cooked quinoa provides about 2 grams of fat. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Place raw dried quinoa seed into a fine strainer to rinse. Eating Raw Cloves Daily And Its Side Effects, Wormwood Black Walnut Benefits for Health, Most Common Magnesium Side Effects for Health, 10 Incredible Dark Chocolate Benefits for Men, Benefits of Drinking Milk Everyday And Its Side Effects. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. The following quinoa nutrition information is provided by the USDAfor 1 cup (185g) of cooked quinoa with no added salt or fat. But it becomes a problem when counting calories takes over your life. J Allergy Clin Immunol. Quinoa is available in grocery stores all year round. Note: This is a user-entered food item and may not be accurate. Calorie breakdown: 14% fat, 72% carbs, 14% protein. Please consult with your doctor before making any changes to your diet. Other neighboring countries such as Chile soon followed, treating quinoa with respect. 3.55 g of fat, of which 0.42 g is saturated. Gluten sensitivity involves adverse reactions to gluten, a protein found in wheat and several other grains. Tri Colour Quinoa (60g uncooked) Serving Size: 61 grammes 222 Cal 71% 39.4g Carbs 15% 3.6g Fat 15% 8.1g Protein Track macros, calories, and more with MyFitnessPal. Food images may show a similar or a related product and are not meant to be used for food identification. Here are the main vitamins and minerals in quinoa: Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are (6): Carbs make up 21% of cooked quinoa, comparable to barley and rice. 2020;8(1):694-702. doi:10.1002/fsn3.1358, Schwingshackl L, Hoffmann G, Lampousi AM, et al. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. For such a tiny seed, quinoa has a lot of protein: One cup cooked has 8 grams. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Quinoa is a seed-producing plant, unique in that it is cultivated by farmers as a grain crop. The seeds can also be sprouted, ground, and used as flour or popped like popcorn. Kimberley Rose-Francis RDN, CDCES, CNSC, LD. Hey there! Caloric Ratio. Is It Healthy? The protein and fiber in quinoa help to reduce its impact on blood sugar. Good use of quinoa is like going with other foods throughout the day. Looks like you're interested in how many calories certain foods have? Quinoa is generally well tolerated but contains phytates and oxalates. Our website services, content, and products are for informational purposes only. Protein quality is dependent on having all the essential amino acids in the proper proportions. Join the F#ck the Food Police movement. Whats the #1 BEST workout that you can do to reach your goals? If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). It has been popularized in vegetarian meal plans, but you don't need to follow a specialized diet to put this grain on the menu. Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Quinoa (50g Uncooked 125g Cooked) Serving Size: 100 gram. Quinoa is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. Activity / Exercise Calories Burned Calculator. Like other grains, quinoa fat is mainly composed of palmitic acid, oleic acid, and linoleic acid (21, 24, 25). A typical target for total Estimated Glycemic Load is 100 or less per day. Once it is cooked, quinoa will stay fresh in the refrigerator for 6 to 7 days. You can find quinoa in a grocery or health food store. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) This is a detailed article about almonds and their health benefits. This grain is considered a complete protein and provides 2 grams of fat per 3.5 ounces (100 grams). Here are 8 gluten-free grains you can eat instead. Couscous Nutrition Facts and Health Benefits, Farro vs. Quinoa: How They Compare, According to Dietitians, 9 Best Protein Bars for Women of 2023, According to a Dietitian, Northern Bean Nutrition Facts and Health Benefits, Spaghetti Squash Nutrition Facts and Health Benefits, Pinto Bean Nutrition Facts and Health Benefits, Beets Nutrition Facts and Health Benefits, Edamame Nutrition Facts and Health Benefits, Expert Picks Delivered to Your Inbox via ShopWell, Nutritional and health benefits of quinoa (, 5 Whole Grains to Keep Your Family Healthy, Analysis of saponin composition and comparison of the antioxidant activity of various parts of the quinoa plant (Willd. Quinoa is higher in fiber than many whole-grain foods. It's also ground into a flour that can be used for cooking and baking, or in products like pizza crusts and spaghetti noodles. Black quinoa is a bit earthier and sweeter than the mild taste of white quinoa. A 1/4-cup serving of uncooked quinoa has about 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fiber, 1g sugars, and 5.5g protein. Other Common Serving Sizes: Related Types of Quinoa: Seeds of Change Zesty Cilantro Quinoa Blend Ancient Harvest Quinoa Traditional Ancient Harvest Quinoa Flakes Trader Joe's Quinoa Quinoa (Cooked) view more quinoa nutritional info See Also: Quinoa has a relatively low glycemic index (GI) score of 53, which means it may not cause a rapid spike in blood sugar (8). The GI value of quinoa is relatively low, and low-glycemic foods have been shown to prevent overeating and decrease hunger (10, 58, 59). Quinoa, uncooked belong to 'Cereal Grains and Pasta' food category. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Use quinoa for delicious side dishes and save leftovers for hot breakfast meals. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Quinoa, uncooked, NUTRIENT BALANCE INDICATOR Quinoa has become a favorite in health food stores as it has a low GI level, is gluten-free, and can be enjoyed by both vegetarians and vegetarians. Data from USDA National Nutrient Database. Winner: Quinoa Calories Which has fewer calories? Quinoa Calories Cooked or Uncooked. ), Food groups and risk of type 2 diabetes mellitus: A systematic review and meta-analysis of prospective studies, Association of quinoa and apple sensitization. Similar to most other cereals and grains, quinoa contains phytates. Eating a low-glycemic-index diet may be linked to a lower risk of diabetes and cardiovascular disease (9, 10). doi:10.1016/j.jaci.2017.12.771. View other nutritional values (such as Carbs or Fats) using the filter below: Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. The following quinoa nutrition information is provided by the USDA for 1 cup (185g) of cooked quinoa with no added salt or fat. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Foods that are nutritious without being filling are considered better choices for healthy weight gain. The almond is a popular tree nut that is loaded with important nutrients. or "How many meals a day should you eat?" - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Looks like youre interested in how many calories certain foods have? Some amino acids are essential, as your body cannot produce them, making it necessary to acquire them from your diet. Quinoa, cooked. 2016;69:371-376. doi:10.1016/j.jcs.2016.05.004. Knowledge can be a good thing. Percentages are based on a diet of 2000 calories a day. Quinoa also provides some resistant starch, which feeds the beneficial bacteria in your gut, promoting the formation of short-chain fatty acids (SCFAs), improving gut health, and cutting your risk of disease (16, 17). Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Many brands recommend soaking and/or rinsing quinoa prior to use in order to remove naturally occurring saponins, which can add a soapy taste. Quinoa Nutrition Facts and Health Benefits. 23 Unbelievable Quinoa Benefits for Your Stronger Health, Quinoa Benefits, Nutrition, And Its Side Effects, Benefits of Honey for Health And Its Side Effects, Low Calorie High Protein Foods Your Daily Needs, Calories In Egg White: Protein, Fat, And Cholesterol. Folate: One of the B vitamins, folate is essential for cell function and tissue growth and is considered particularly important for pregnant people (. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Association of quinoa and apple sensitization. 39.4 g of carbohydrate. Here are 12 high carb foods that are incredibly healthy. Its weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. Healthline Media does not provide medical advice, diagnosis, or treatment. Native to the Andes Mountains of Bolivia and Peru, quinoa looks like a grain, but it is really a seed and is a relative of Swiss chard, spinach, and beets. Knowledge can be a good thing. 2,000 calories a day is used for general nutrition advice. Knowledge can be a good thing. . Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Nutritional value of a cooked product is provided for the given weight of cooked food. It is also a good source of Folate, Magnesium and Phosphorus, and a very good source of Manganese. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram . If you are not accustomed to consuming a lot of fiber, you may experience digestive issues when eating quinoa. Oldways Whole Grains Council. Anyone can benefit from eating quinoa. Activity / Exercise Calories Burned Calculator. If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start. 2023 Dotdash Media, Inc. All rights reserved. These substances are thought to act as a deterrent to birds and insects in nature. After rinsing your dried quinoa, cook it according to the package directionsgenerally by placing it in a saucepan with twocups of water (or low sodium vegetable or chicken broth) for every one cup of quinoa. Academy of Nutrition and Dietetics. The most common types of quinoa found in the United Statesinclude white, red, and black quinoa. In addition to the uniqueness of color, the different varieties yield distinctive flavor and textures but they have similar nutritional profiles. There is a small amount of fat in quinoa, but most of it is polyunsaturated and monounsaturated fatboth considered to be healthy fats. Pearl Barley Benefits and How to Cook It? In addition, it offers iron, zinc, potassium, calcium and vitamin E. Daily Goals How does this food fit into your daily goals? The Self NutritionData method and system is covered by U.S. Patent No. It is naturally low in fermentable oligo-, di-, mono-saccharides and polyols, carbohydrates that can cause bloating and sensitivity in people with irritable bowel syndrome (IBS) and Crohn's disease. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. * Percentage breakdown of calories from carbs, protein, fat and alcohol. A gluten-free diet can improve symptoms. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are ( 6 ): Calories: 120 Water: 72% Protein: 4.4 grams Carbs: 21.3 grams Sugar: 0.9 grams Fiber: 2.8 grams Fat: 1.9 grams Carbs. There are 187 calories in 50 grams of Quinoa. 50g serving, cooked Calories - 60 kcal Power - 251 kJ Carbohydrate - 42.55 kcal Fat - 8.65 kcal Protein - 8.8 kcal Quinoa Calories vs Rice Quinoa and rice share many characteristics - nutritious food, taste, and texture. A study in rats on a high-fructose diet showed that eating quinoa significantly lowered blood cholesterol, triglycerides, and blood sugar, which are all linked to type 2 diabetes (52). Quinoa (100g Raw) calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal Waitrose Love Life Quinoa (100g Raw) Serving Size: 1 g raw 368 Cal 70% 64.2g Carbs 15% 6.1g Fat 15% 14g Protein Track macros, calories, and more with MyFitnessPal. Kobmel provides better health and food information. Most sources citesaponinas the culprit. How much more does quinoa weigh when cooked? 5.18 g of fiber. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Quinoa is gluten-free, may help lower blood sugar levels, and aid weight loss. Cool, cool. Nutrition labels presented on this site is for illustration purposes only. Learn more. Note: This is a user-entered food item and may not be accurate. All trademarks, copyright and other forms of intellectual property are property of their respective owners. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. It has since been promoted as a so-called good food with high nutrient content, leading to healthy eating and nutritionists embracing it as a key ingredient in a healthy diet. These may reduce your absorption of minerals like iron and zinc (3). Foods that are both nutritious and filling are considered better choices for weight loss. Carbs get a bad rap, but numerous healthy foods contain carbs. Use of and/or registration on any portion of this site constitutes acceptance of our How much quinoa is one portion? Recommended daily intake of essential aminoacids is provided for 180 lbs person. Join for free! Plus, some insoluble fiber may be fermented in your gut, like soluble fibers, feeding your friendly bacteria and promoting better overall health (14, 15). Cooked quinoa contains more fiber than brown rice and yellow corn (11). Features Submenu Macros Tracker With the best macro tracking app for the Keto diet, never be left wondering . Glycemic Index Food Guide. More: 23 Unbelievable Quinoa Benefits for Your Stronger Health. and Privacy Policy and Cookie Statement By dry weight, quinoa provides 16% protein, higher than most cereal grains, such as barley, rice, and corn (3, 6, 18). The cooking method for quinoa is similar to that of rice. Quinoa Nutrition Facts Serving Size 100 g Amount Per Serving Calories 374 % Daily Values* Total Fat 5.8g 7% Saturated Fat 0.59g 3% Trans Fat - Polyunsaturated Fat 2.347g Monounsaturated Fat 1.535g Cholesterol 0mg 0% Sodium 21mg 1% Total Carbohydrate 68.9g 25% Dietary Fiber 5.9g 21% Sugars - Protein 13.1g Vitamin D - Calcium 60mg 5% Iron 9.25mg 51% Learn more. It has considerably more calcium, iron, and protein than other grains., The saponins, betalains, and polyphenols in quinoa (and other plants) have antioxidant properties, meaning they can repair cells damaged due to oxidative stress and reduce inflammation., Fiber is the indigestible part of carbohydrate that helps with satiety, prevents and alleviates constipation, and is important in keeping blood sugars stable through slower absorption into the bloodstream from the intestines.. Quinoa is highly nutritious and can . About 83% of the carbs are starches. Join for free! Hey there! One cup of cooked quinoa contains 39 grams of complex carbohydrate, which can serve as a good source of energy. Quinoa also contains vitamin E, and potassium. The protein in quinoa is highly digestible, much like casein, the high quality protein in dairy products (3, 19, 20, 21, 22, 23). Saponins are compounds found in many plants, including amaranth seeds, soybeans, chickpeas, and other legumes. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. If you suspect an allergy or experience symptoms after consuming quinoa, consult your healthcare provider. Its taste can vary from bitter to sweet (2). Quinoa is a complete protein, unlike many plant-based proteins. People with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and various complications. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Research also suggests that the risk of type 2 diabetes is lower in people who consume a diet rich in whole grains. Even though quinoa is a seed and not a grain, it can act like a whole grain. Rice, uncooked, unenriched, glutinous, white, Rice, uncooked, enriched, short-grain, white, Pasta, ANCIENT HARVEST, cooked, corn flour and quinoa flour, gluten-free, Printed from https://www.nutritionvalue.org. Quinoa is a good source of iron and magnesium. A Critical Look, 9 Evidence-Based Health Benefits of Almonds. You can store dry or cooked quinoa for longer in the freezer in an airtight freezer container. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Quinoa is gluten-free. So that 1/4 cup of dry quinoa will yield around 3/4 cup. When it comes to healthy grains, quinoa and rice both provide benefits. Magnesium is part of many metabolic processes in the body, including some that help to regulate blood sugar. Fiber makes up 10% of the dry weight of cooked quinoa, 80% to 90% of which are insoluble fibers like cellulose (11). So, you still get the benefits of eating whole-grain cereals such as cooking 2.8g of fiber per 100g cooked, compared to only 0.4g of white rice. The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. Quinoa vs. Rice: What's the Healthier Grain? Daily Goals How does this food fit into your daily goals? Quinoa and related crops have even been identified as better sources of flavonoid antioxidants than cranberries, which are considered very rich in flavonoids (45). Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. You'll know that it is starting to go bad once it becomes hard and develops mold. Even so, quinoa is higher in calories than other protein sources. Chia seeds are versatile and packed with nutrients. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Calorie and nutritional information for a variety of types and serving sizes of Quinoa is shown below. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. Food groups and risk of type 2 diabetes mellitus: A systematic review and meta-analysis of prospective studies. The rest consists mostly of fiber and a small amount of sugars (4%), such as maltose, galactose, and ribose (6, 7). Insoluble fibers may be associated with reduced diabetes risk (12, 13). The GI is a measure of how fast blood sugar levels rise after a meal. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Dry quinoa has a long shelf life and can be stored in your pantry in its original package or an airtight container. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Read our, Kidney Bean Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Lima Bean Nutrition Facts and Health Benefits. Take the focus off counting calories, and enjoy your food! One cup of cooked quinoa contains approximately 222 calories, most of which comes from its carbohydrate makeup. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Quinoa, uncooked, ESTIMATED GLYCEMIC LOAD Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60, 61, 62). Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories Brown rice has 218 calories They are within a similar range, but brown rice has a slight advantage in this faceoff. Cinnamon and Cloves Benefits And How To Make? So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. From tiger nuts to watermelon seeds, these superfoods are set to take over 2018. Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories. The carbs in quinoa consist mainly of starch, insoluble fibers, and small amounts of sugar and resistant starch. The finished product should be fluffy and light. Calorie Goal 1940 Cal 60/2000Cal left Fitness Goals: Heart Healthy Fat 66 g 1/67g left Sodium 2300 mg --/2300mg left Cholesterol 300 mg Eur J Epidemiol. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Not all proteins are equally easy for your body to digest. 5 Whole Grains to Keep Your Family Healthy. J Cereal Sci. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Quinoa, uncooked. 7,620,531. Calorie Goal 1778 Cal 222/2000Cal left Fitness Goals: Heart Healthy Fat 63.4 g 3.6/67g left Sodium 2300 mg Look for it near grains like rice and couscous. Carb Manager Menu. Percentages are based on a diet of 2000 calories a day. Cool, cool. Fiber has a beneficial effect on cholesterol, and so do plant compounds called phytosterols. Other Common Serving Sizes: . By Stacey Hugues How does this food fit into your daily goals? Quinoa is the seed of a plant known scientifically as Chenopodium quinoa. The glycemic index of quinoa is estimated to be under 55, making it a low-glycemic food. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Academy of Nutrition and Dietetics. To cook the quinoa, use a 2:1 ratio of liquid to quinoa. Amount Per Serving Calories 120 Cals from Fat 18: Water: n/a g: Total Fat: 2.00 g: Saturated Fat . If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. If a recipe calls for 3 cups of cooked quinoa, begin with 1 cup of dry quinoa. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Quinoa contains many plant compounds that contribute to its flavor and health effects, including: Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals. Its also rich in methionine and histidine, making it an excellent plant-based protein source (1, 2, 3). This means it contains all nine of the essential amino acids your body needs. One small study, published in 2018, also found an association between sensitivity to quinoa and to apples. Have you ever asked yourself, "How much weight can I lose in a month?" How Much Water Do I Really Need to Drink. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Its also gluten-free and can therefore be enjoyed by people who are sensitive to gluten or wheat (1, 2). Quinoa has many properties that make it a weight-loss-friendly food. Although classified as seed-based foods and not whole-grain cereals, quinoa is still considered a whole grain. Navruz-Varli S, Sanlier N. Nutritional and health benefits of quinoa (Chenopodium quinoaWilld.). Think 2 cups of water for every 1 cup of dry quinoa. CALORIC RATIO PYRAMID U.S. Department of Agriculture. Copper: A mineral often lacking in the Western diet, copper is important for heart health (30). 1 Calories : 222 Fat : 4g Sodium : 13mg Carbohydrates : 39g Fiber : 5g Sugars : 2g Protein : 8g Magnesium: 118.4mg Iron: 2.8mg Folate: 77.7mcg Vitamin B6: 0.2mg Carbs But it becomes a problem when counting calories takes over your life. Note: This is a user-entered food item and may not be accurate.