Join the World's Leading Personal Health and Guidance System: Truestar Health.
Free nutrition plans, exercise plans, and all around wellness plans. Join now for free!

Quinoa

Illustration

Preparation, uses, and tips

Combine small amounts of quinoa flour in baked goods. Cook quinoa in orange juice and serve it with honey and toasted pecans as a breakfast cereal. Or, cook it with cubed butternut squash for a hearty winter porridge. Note: The outer part of quinoa is coated with saponin, a sticky, bitter-tasting substance that protects it in growing but can cause indigestion. Rinse quinoa well in cool water before cooking to remove the saponin.

Buying and storing tips

Find prepackaged quinoa in most natural foods or grocery stores; buy in bulk for maximum savings. Store it in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Varieties

Quinoa is found in cereals and baked goods, crackers, cookies, and breads. It is also available in whole-grain, flakes, or flour form. Black quinoa, native to Bolivia and thought to be nutritionally superior, is sometimes available.

Nutrition Highlights

Quinoa, 1 cup (160g)
Calories: 636
Protein: 22.3g
Carbohydrate: 117g
Total Fat: 9.8g
Fiber: 10g
*Excellent source of: Iron (15.7mg), Magnesium (357mg), and Potassium (1258 mg)
*Good source of: Calcium (102mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

All Indexes
Health Issues Men's Health Women's Health
Health Centers Cold, Flu, Sinus, and Allergy Diabetes Digestive System Pain and Arthritis Sports Nutrition
Safetychecker by Drug by Herbal Remedy by Supplement
Homeopathy by Remedy
Herbal Remedies by Botanical Name
Integrative Options
Foodnotes Food Guide by Food Group Vitamin Guide