Read about the nutrition facts, health benefits, nutritional value and calories found in Quinoa

Quinoa Nutrition

Whole grains are revered for their plethora of health benefits to humans, particularly in lowering the risk of heart diseases and monitoring overall weight. While there a number of whole grains which are high on the list of popularity, there is quinoa, lesser known, which is extremely good for health conscious people. This cereal grain has been appreciated exclusively by our forefathers owing to its healthy benefits. Botanically known as Chenopodium quinoa, this is a grain-like crop that is chiefly grown for its edible seeds and characterized by a mild and nutty flavor and a fluffy, creamy slightly crunchy texture. Although the seeds of quinoa are granular, it is not a true grain or cereal, but actually the seed of a leafy plant. Quinoa is a distant relative of beets, spinach and chard. Touted as the ‘gold of the Incas’ or ‘mother grain’, quinoa can be cultivated in harsh conditions, is easy to prepare and loaded with phytonutrients and antioxidants. A good source of essential nutrients, quinoa has advantages that it offers to the body. Whether you are preparing porridge, casserole, soup or stew, quinoa makes an excellent ingredient. The best to start your day is a large bowl of hot quinoa, perfectly blended with walnuts, flaxseeds, berries and protein powder!


Native to South America, quinoa has been cultivated for around 5,000 years in the Andean mountain regions of Peru, Bolivia and Chile. However, archaeological evidence indicates that wilder forms of this grain was cultivated and used in the same regions for more than 9,000 years. Basically quinoa gained popularity and became a staple food of the South American Indians living in the high altitudes of the Andes Mountains. The reason being, it was one of the few crops that could survive such heights and was capable of withstanding frost, intense sunlight and drought conditions. Besides, the nutritional qualities of quinoa added to its increased cultivation and use in certain cuisines. Thus, it was called the ‘mother of all grains’ by the Incas. Slowly, people began using this grain in ceremonial customs and rituals. With the arrival of the 16th century, the Spanish invaded the Andes region and destroyed the quinoa fields. Further, its cultivation was declared illegal and any offenders were sentenced to death. Henceforth, the production of quinoa saw a drastic downfall and was only grown in the sly. Until 1980, quinoa did not see any growth in terms of cultivation or culinary use. Then, two Americans discovered the nutritional facts of quinoa and began its cultivation near Boulder in Colorado. The cereal grain then became famous worldwide, with a major portion being farmed in Central America.


Health Benefits of Masoor (Quinoa)


  • Quinoa is a low-ranking food on the glycemic Index (GI), which means that it reduces the risk of heart disease and does not affect the blood glucose levels. Besides, low-GI ranking foods are known to promote weight loss too.

  • A rich source of vitamin B, including folate, quinoa is essential for developing new cells, proper brain functioning and benefiting people suffering from memory loss, dementia and depression.

  • Compared to other grains, quinoa is easily digestible by the body thereby increasing tolerance levels of people with Celiac disease. As such, the symptoms include abdominal bloating, chronic diarrhea and anemia. These are minimized by individuals who consume a quinoa-rich diet.

  • Extremely rich in the magnesium, quinoa supports healthy blood vessels by relaxing them and improving their elasticity. As a result, it works towards lowering the risk of heart diseases and other disorders such as migraines and cardiac arrests.

  • Complete proteins are generally not found in plants, but quinoa is an exception that contains all the eight essential amino acids important for supporting the growth of muscles and repair of tissues.

  • Including quinoa in your diet is a sure-shot way of providing your body with valuable fiber, required for easing elimination of wastes and toning the colon.

  • Being a complex carbohydrate, quinoa can cleanse the body and ensure smooth flow of food through the digestive tract, thereby keeping the body free from common ailments such as constipation.

  • Quinoa plays an important role in the proper functioning of the liver due to the presence of vitamin B and folate. It has numerous detoxifying properties.

  • People who are looking for a non-dairy source of calcium, they turn to quinoa! Daily consumption of a cup of cooked quinoa is sufficient in building and maintaining the bones and teeth, regulating contractions of the heart and facilitating nerve and muscle function.

  • Quinoa can be included in the meal of postmenopausal women, particularly those suffering from high cholesterol, high blood pressure or other cardiovascular diseases. Pre-menopausal women who consume quinoa lower their risks of developing breast cancer.

  • It is a good source of magnesium and copper, which combine together and serve as cofactors for the superoxide, dismutase enzyme. This protein is vital for protecting the mitochondria from oxidative damage, created during energy production and guarding other cells from injury.

  • Consuming whole grains, such as quinoa, has been observed to reduce the risk of childhood asthma and wheezing.


Nutritional Value & Calories In Quinoa 

Amount: 1 cup

Total Weight: 185 g


Basic Components

8.1 g
132 g
1.4 g
3.6 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
39 g
Dietary Fiber
5.2 g
33 g
Vitamin A
9.3 IU
Vitamin E
1.2 mg
198 mcg
204 mcg
762 mcg
Vitamin B6
228 mcg
78 mcg
31 mg
2.8 mg
118 mg
281 mg
318 mg
13 mg
2 mg
355 mcg
1.2 mg
5.2 mcg

How many calories in quinoa (per 100 gm)

Quinoa has about 120 calories per 100 gm of weight.


How to Buy Quinoa


  • Different varieties of quinoa ranging in colour from dark brown to white are available. However, a large, white version of the grains is regarded superior in terms of quality, taste and nutrition.

  • You can find quinoa in both pre-packaged containers and bulk bins. If you wish to buy it, ensure that it is fresh and packed well.

  • If you see moisture on the packet, this is an indication of an ongoing chemical processes that can lead to bacterial growth and activity.

  • Check the appearance of the product. The colour and texture of the quinoa should be even throughout.

Quinoa Storage Tips


  • If you have bought quinoa in bulk, transfer it to small containers in batches. This way, the unused quinoa will not be too exposed to moisture.

  • You can either store quinoa containers at room temperature, away from moisture and humidity, or keep them in the refrigerator.

  • Always store quinoa in airtight cases, either plastic or glass. To extend the shelf life, refrigerate the quinoa where it will last for 3-6 months.

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