Quinoa Nutrition Facts and Health Benefits

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Quinoa Nutrition Facts (per 100 grams of cooked quinoa):

  • Calories: 120 kcal
  • Protein: 4.1 grams
  • Fat: 1.9 grams
  • Saturated Fat: 0.2 grams
  • Monounsaturated Fat: 0.6 grams
  • Polyunsaturated Fat: 1.1 grams
  • Cholesterol: 0 milligrams
  • Carbohydrates: 21.3 grams
  • Dietary Fiber: 2.8 grams
  • Sugars: 0.9 grams
  • Sodium: 7 milligrams
  • Potassium: 172 milligrams

Vitamins and Minerals:

  1. Iron: 1.5 milligrams (8% of the Daily Value (DV))
  2. Magnesium: 64 milligrams (16% of the DV)
  3. Phosphorus: 152 milligrams (15% of the DV)
  4. Zinc: 1.1 milligrams (7% of the DV)
  5. Copper: 0.2 milligrams (10% of the DV)
  6. Manganese: 0.6 milligrams (30% of the DV)
  7. Folate (Vitamin B9): 42 micrograms (10% of the DV)
  8. Vitamin B1 (Thiamine): 0.1 milligrams (10% of the DV)
  9. Vitamin B2 (Riboflavin): 0.1 milligrams (5% of the DV)
  10. Vitamin B6: 0.1 milligrams (5% of the DV)
  11. Vitamin E: 0.6 milligrams (3% of the DV)

Amino Acids:

Quinoa is a complete protein, meaning it contains all nine essential amino acids, which makes it a valuable protein source, especially for vegetarians and vegans.

Health Benefits of Quinoa:

  1. High Protein Content: Quinoa is an excellent source of plant-based protein, making it a great option for vegetarians and vegans. It contains all nine essential amino acids.
  2. Rich in Fiber: The dietary fiber in quinoa helps improve digestive health, aids in weight management, and can help reduce the risk of heart disease.
  3. Gluten-Free: Quinoa is naturally gluten-free, making it a suitable grain alternative for people with celiac disease or gluten intolerance.
  4. Rich in Antioxidants: Quinoa contains antioxidants like quercetin and kaempferol, which help fight inflammation and protect against diseases.
  5. Mineral-Rich: Quinoa is a good source of important minerals like magnesium, iron, zinc, and potassium, which are essential for various bodily functions.
  6. Low Glycemic Index: Quinoa has a low glycemic index, which helps regulate blood sugar levels and can be beneficial for people with diabetes.

Uses of Quinoa:

  1. Salads: Quinoa can be used as a base for salads, mixed with vegetables, fruits, nuts, and dressings for a nutritious meal.
  2. Side Dishes: It can replace rice or pasta as a side dish, providing a more nutrient-dense alternative.
  3. Breakfast: Quinoa can be cooked with milk or water and served as a hot cereal, topped with fruits, nuts, and sweeteners like honey or maple syrup.
  4. Soups and Stews: Adding quinoa to soups and stews enhances their nutritional value and makes them heartier.
  5. Baking: Quinoa flour can be used in baking to create gluten-free bread, muffins, and other baked goods.
  6. Stuffed Vegetables: Cooked quinoa can be used to stuff vegetables like bell peppers, tomatoes, or zucchini for a healthy and filling meal.

Quinoa is a versatile and highly nutritious grain that can be incorporated into a variety of dishes, making it a valuable addition to a balanced diet.

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