Know what’s on your plate
Quinoa
Calories & nutrition facts
boiled/cooked in water, no added salt
Nutrition facts
Per 100 g% DV- Calories 149 kcal —
- Protein 4.7 g 9%
- Carbohydrate 28 g 10%
- Fat 1.1 g 1%
- Saturated fat 0.1 g 1%
- Fibre 3.8 g 14%
- Sugars 0.9 g —
- Sodium 6 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.21 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.61 mg 12%
- Vitamin B6 0.09 mg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 23 mg 2%
- Iron 1.6 mg 9%
- Magnesium 71 mg 17%
- Phosphorus 180 mg 14%
- Potassium 220 mg 5%
- Zinc 1.2 mg 11%
- Copper 0.21 mg 23%
- Manganese 0.7 mg 30%
Similar foods
Questions about Quinoa
Do you need to rinse quinoa before cooking it?
Usually, yes: rinse it in a fine sieve under cold water for about 30 seconds to wash away bitter-tasting saponins. Some packaged quinoa is pre-rinsed, but rinsing is still a simple way to help prevent bitterness.
How do you cook quinoa so it turns fluffy?
Use 1 part quinoa to 2 parts water. Bring to a boil, cover and simmer gently for about 15 minutes, until the water is absorbed; take it off the heat and leave it covered for 5 minutes, then fluff with a fork.
How much dry quinoa should you cook for one person?
Allow about 60–75 g dry quinoa per person for a main-course portion; it swells as it cooks. For a side dish, 40–50 g is usually enough.
How should you store cooked quinoa?
Cool it promptly, put it in a covered container and refrigerate it within 2 hours. Use it within 3–4 days, or freeze it in meal-sized portions; reheat until steaming hot.
What can you make with quinoa besides a side dish?
Use it in salads, stuffings and soups, or swap it for bulgur in tabbouleh. It also works in breakfast porridge: simmer it with milk or a plant drink, then add fruit, nuts or spices.
Is quinoa a grain or a seed?
Quinoa is the seed of a plant related to spinach and beetroot, rather than a true cereal grain. It is cooked and eaten much like a grain, which is why it is commonly grouped with cereal foods.
Why can quinoa taste bitter?
Its outer coating can contain saponins, which taste bitter or soapy. Rinse the quinoa well before cooking; if it still tastes bitter, rinse it again after cooking.
Source: ANSES–Ciqual (France) 9341 · per 100 g · carbohydrate per EU label, fibre excluded
