Know what’s on your plate
Quinoa
Calories & nutrition facts
cooked without salt
Nutrition facts
Per 100 g% DV- Calories 143 kcal —
- Protein 5.7 g 11%
- Carbohydrate 23 g 8%
- Fat 2.4 g 3%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sugars 2 g —
- Sodium 2.6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.26 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.98 mg 7%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.61 mg 4%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 25.8 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 20.6 mg 2%
- Iron 1.8 mg 10%
- Magnesium 78.8 mg 19%
- Phosphorus 183 mg 15%
- Potassium 225 mg 5%
- Zinc 1.2 mg 11%
- Copper 0.24 mg 26%
- Manganese 0.81 mg 35%
- Selenium 3.4 µg 6%
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Questions about Quinoa
Do you need to rinse quinoa before cooking it?
Yes: rinse it in a fine-mesh sieve under cold running water, rubbing the grains with your fingers, until the water runs clear. This removes the naturally bitter coating called saponin.
How do you cook quinoa so it comes out fluffy?
Use one part rinsed quinoa to two parts water. Bring to the boil, cover and simmer gently for about 15 minutes, until the water is absorbed; leave it covered for 5 minutes, then fluff with a fork.
How long does cooked quinoa keep in the fridge?
Cool it promptly, put it in a covered container and refrigerate it within 2 hours. Use it within 3–4 days, reheating only the amount you need until steaming hot.
What can you make with quinoa besides a side dish?
Toss cooled quinoa with chopped parsley, mint, tomato, cucumber, lemon and olive oil for a tabbouleh-style salad. It also works in breakfast porridge with milk and fruit, or in soups and stuffed peppers.
What can you use instead of quinoa in a salad?
Use bulgur for a nuttier, chewier salad, or couscous for a softer, quicker-cooking result. For a gluten-free alternative, rice or millet can work, though both have a different texture.
Is quinoa a grain or a seed?
Quinoa is the seed of a plant related to spinach and beetroot, rather than a cereal grain. It is usually cooked and eaten like a grain, so it is called a pseudocereal.
Is quinoa naturally gluten-free?
Yes, quinoa itself contains no gluten. If you need to avoid gluten strictly, choose a pack labelled gluten-free because grains can be mixed or processed together.
Source: Fineli (Finland) 31179 · per 100 g · carbohydrate per EU label, fibre excluded
