| Nutrient (per 100 g) | Quinoa, NS as to fat | Wild rice, cooked |
|---|---|---|
| Calories | 146 kcal | 101 kcal |
| Protein | 4.2 g | 4 g |
| Carbohydrates | 20.2 g | 21.3 g |
| Fat | 5.4 g | 0.3 g |
| Fibre | 2.7 g | 1.8 g |
| Sugar | 0.8 g | 0.7 g |
| Sodium | 184 mg | 3 mg |
All values per 100 g. Source: USDA FoodData Central.
Quinoa, NS as to fat provides 146 kcal per 100 g, with 4.2 g of protein, 20.2 g of carbohydrates and 5.4 g of fat. 1 cup of Quinoa, NS as to fat (170 g) provides about 248 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 146 kcal |
| Protein | 4.2 g |
| Carbohydrates | 20.2 g |
| Fat | 5.4 g |
| Fiber | 2.7 g |
| Sugar | 0.8 g |
| Sodium | 184 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 170 g | 248 kcal |
| 100 g | 100 g | 146 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Quinoa is a nutritious seed that originates from the Andean region of South America, particularly Bolivia, Peru, and Ecuador. Known for its rich protein content and gluten-free nature, it has been cultivated for thousands of years and is revered as a superfood. This ancient grain is often mistaken for a grain, but it is actually a seed from a flowering plant related to spinach and beets. Quinoa has gained popularity worldwide due to its versatility in cooking and its impressive nutrient profile.
Nutritionally, quinoa is an excellent source of protein, providing all nine essential amino acids, making it a complete protein. With approximately 146 calories per 100 grams, it contains 4.20 grams of protein, 20.20 grams of carbohydrates, and 5.40 grams of fat, predominantly healthy unsaturated fats. Quinoa is also high in fiber, vitamins, and minerals, including magnesium, manganese, and phosphorus. Its unique texture and nutty flavor make it a favorite in salads, soups, and as a substitute for rice or couscous, contributing to various healthy meal options.
Quinoa contains approximately 146 calories per 100 grams. This caloric content makes it a nutrient-dense food that can be included in a balanced diet.
Yes, quinoa is considered a highly nutritious food. It is rich in protein, fiber, and essential vitamins and minerals, making it beneficial for overall health.
Quinoa should be stored in an airtight container in a cool, dry place. For extended shelf life, it can also be refrigerated. Proper storage helps maintain freshness and prevents spoilage.
Quinoa offers numerous health benefits, including being a complete protein source, high in fiber, and rich in essential nutrients. It supports heart health, aids digestion, and may help with weight management.
A recommended serving size of quinoa is about 1 medium cup (185g cooked) a few times per week. This amount can fit well within a balanced diet.
1 cup of Quinoa, NS as to fat (170 g) has about 248 kcal — 7.1 g protein, 34.3 g carbohydrates and 9.2 g fat (calculated from the USDA values per 100 g).
