Quinoa

Quinoa
Quinoa

Quinoa (KEEN-wah) is actually a nutty-flavored seed that is a relative of the swiss chard and beet family. It's treated as a grain due to its texture and similar nutritional profile. Quinoa contains all essential amino acids, making it a high quality protein option. It's gluten-free, making it a good choice for those who are wheat/gluten sensitive and is the highest in potassium of all grains. It's also a good source of thiamine and iron. If using cooked quinoa, extract as is. If using uncooked, then rinse, dry, and grind with the milling blade before extracting.

Selection Process

Quinoa can be found lightly colored, red, purple, or black. Be sure to rinse if not buying pre-rinsed to remove the bitter saponins and any dirt particles. Quinoa can be purchased pre-packaged or in the bulk section of a health food store.

Nutrition Facts

Serving Size: 1 cup (170.0 g)

Amount Per Serving

Calories: 625.6

% Daily Value*

Total fat 10.3g 15.9%

Saturated Fat 1.2g 6.0%

Cholesterol 0.0mg 0.0%

Sodium 8.5mg 0.0%

Total Carbs 109.1g 36.4%

Dietary Fiber 11.9g 47.6%

Protein 24.0g

Vitamin A 0.5% Calcium 8.0%
Iron 43.2% Vitamin D 0.0%
Vitamin E 13.8% Vitamin K 0.0%
Thiamin 40.8% Riboflavin 31.8%
Niacin 12.9% Vitamin B-6 41.4%
Folate 78.2% Vitamin B-12 0.0%
Panto. acid 13.1% Phosphorus 77.7%
Magnesium 83.7% Zinc 35.1%
Selenium 20.6% Copper 50.2%
Manganese 172.8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.