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Food

Grains, Quinoa

Foods / Grains, Quinoa

About This Food

Description

Quinoa, pronounced keen-wah, is considered "the supergrain of the future".

Actually, it's not a grain at all, but rather the seed of a leafy plant in the goosefoot family that's distantly related to spinach.

As a complete protein, quinoa contains all eight essential amino acids. It is also higher in unsaturated fats and lower in carbohydrates than most grains. 

Quinoa has a mild flavor with a unique crunch, is gluten-free and a good source of magnesium, copper and folate.

Glycemic Index = 53
Glycemic Load = 9
 

Selecting & Storing

Before cooking, rinse quinoa to remove its sap-like (saponin) coating. Store quinoa in a tightly closed container in a cool, dry place.

Special diets
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Manganese
Good Source of
  • Magnesium
  • Folate
  • Copper
  • Phosphorous
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: .2 cup(s)quinoa

Chart Icon. View Calorie Breakdown

Calories: 125

Omega-6 / Omega-3 ratio: 10 : 1

Macronutrients
Amount
Total Fat
2.06 g
Saturated Fat
0.24 g
Monounsaturated Fat
0.55 g
Polyunsaturated Fat
1.12 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
88 g
ALA
88 mg
EPA
0 mg,
DHA
16 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
21.81 g
Net Carbohydrate
19.43 g
Sugars
0 g
Fiber
2.38 g
Protein
4.8 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
4.76 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.83 IU
3%
Vitamin B6
0.17 mg
8%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
62.56 mcg
16%
Niacin
0.52 mg
3%
Riboflavin
0.11 mg
6%
Thiamin
0.12 mg
8%
Choline
23.87 mg
4%
Minerals
Calcium
15.98 mg
2%
Copper
0.2 mg
10%
Iron
1.55 mg
9%
Magnesium
66.98 mg
17%
Manganese
0.69 mg
34%
Phosphorous
155.38 mg
16%
Potassium
191.42 mg
5%
Selenium
2.89 mcg
4%
Sodium
1.7 mg
0%
Zinc
1.05 mg
7%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
2.72 mcg
Beta-cryptoxanthin
0.34 mcg
Lutein + zeaxanthin
55.42 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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