Quinoa Nutrition Facts - Protein, Calories, Fat Content

Lentil and quinoa salad
Lentil and quinoa salad. Natasha Nicholson/Getty Images

Quinoa is a great food, not just for vegetarians and vegans, but for anyone looking to lower their cholesterol or add healthy whole grains and extra fiber to their diet. Do be aware, however, that there are several different kinds of quinoa, so their nutrient content will vary slightly.

Protein in Quinoa:

One of the best reasons to enjoy quinoa is because it has a very high-protein content, which makes it a great cholesterol-free and low-fat source of protein for vegetarians and vegans.

According to the USDA nutrient database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women. See also: Six Sources of Protein for Vegetarians

Fat in Quinoa:

Quinoa is naturally low in fat, but as a seed, it does have a small amount. One cup of cooked quinoa provides 3.4 grams of fat. By comparison, 185 grams cooked lean ground beef provides 33 grams of fat. Whoa! 

Calories in Quinoa:

Quinoa is relatively low in calories. One cup of cooked quinoa provides 222 calories. But of course, watch what you add to the quinoa, as it's in the cooking process that most of the calories and fat will be added,depending on how you prepare it. 

Other Nutrients in Quinoa:

Quinoa is a great source of iron and fiber for vegetarians, vegans, and omnivores alike. One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount.

Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked. According to the USDA nutrient database, one cup of cooked quinoa provides:

  • 39.41 g carbohydrates
  • 31 mg calcium
  • 2.76 mg iron
  • 318 mg potassium
  • 13 mg sodium
  • 2.02 mg zinc

More About Quinoa

Never cooked with quinoa before and wondering just how to prepare this healthy gluten-free whole grain?

Wondering where you can find some at the grocery store? Find out the answers to all these questions and more with this introduction to quinoa. Everything you need to know, including healthy vegetarian quinoa recipes.

See also: