Table of ContentsView AllTable of ContentsNutrition FactsHealth BenefitsAdding Quinoa to Your Diet
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Health Benefits
Adding Quinoa to Your Diet
Quinoais a whole grain, edible seed that has gained popularity over the past few years. Although it has been used for centuries in South America, it has recently gained more popularity in the United States.
From a nutritional standpoint, quinoa is considered a grain. It is a great source of protein, fiber, and several key vitamins and minerals. It is alsogluten-free. Eating quinoa can benefit your health in several ways.
This article will review the nutritional content of quinoa and its associated health benefits.
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Quinoa is a nutrient-dense food. It contains a number of beneficial nutrients, includingomega-3 fatty acids, amino acids, essential minerals, andprotein.
One cup of cooked quinoa is 225 calories and provides the following nutrients:
Health Benefits of Quinoa
The benefits of quinoa stem from the nutrients it supplies. Quinoa is a nutrient-dense food. It is sometimes called a “superfood.” There is no official definition of a “superfood,” but a nutrient-dense food provides several healthful nutrients in a specified portion.
A food that isn’t very nutrient-dense provides calories but few healthful nutrients. Soda, for example, provides sugar and calories but no vitamins or minerals.
Quinoa is a great source of fiber, protein, vitamins, and minerals. It is also plant-based and gluten-free, making it a great alternative for anyone who hasgluten sensitivitiesor is following a vegetarian diet.
Provides Fiber
Getting fiber in your dietoffers many benefits, yet most Americans aren’t getting enough. Potential benefits of fiber include:
One meta-analysis even found an 11% reduction in all-cause mortality with every 10 g increase in fiber intake.
A Gluten-Free Alternative
Gluten is a protein found in wheat products. It occurs naturally in some foods and is added to others to add protein or enhance texture or flavor. Gluten comes from wheat, rye, barley, and sometimes oats.
People withceliac diseaseneed to avoid gluten because their bodies will have an autoimmune response to the gluten that makes them sick. Some people who don’t have celiac may still feel sick after having gluten, and this may be agluten intolerance. Quinoa is a great alternative for these groups because it provides fiber, protein, and minerals without gluten.
Provides Protein
Most people can get enough protein in their diet. The Recommended Dietary Allowance for adult protein intake ranges from 0.8 to 1.0 grams/kilogram (kg) body weight/day.Additional protein may be needed for pregnant or lactating people, athletes, or during illness.
People who follow vegan or mostly plant-based diets may need help getting enough protein. Quinoa is a plant-based source of protein, providing 8 grams of protein per cup, and may help meet protein requirements. Quinoa also happens to provide all nine essential amino acids.
A Good Option for Vegetarians
Not only does quinoa provide a good source of plant-based protein, but it also provides a good amount of iron and zinc. Iron and zinc are often found in animal proteins, and vegans can find making sure they are getting enough of both challenging.
As a good source of iron, quinoa is right up there with lentils, kidney beans, and green peas. The body needs iron to transport oxygen to tissues and organs. It also needs it for growth, development, and hormones.
Zincsupports healthy growth, immune function, protein synthesis, and wound healing.
Provides Several Key Minerals
In addition to providing iron and zinc, quinoa is also a good source of magnesium and potassium.
The body needs magnesium for protein production, nerve function, glucose control, blood pressure regulation, and energy production.Green leafy vegetables, legumes, nuts, and seeds are all considered good sources of magnesium, but 1 cup of cooked quinoa provides more magnesium than a serving of most of those options.
Potassium is needed for normal cell functioning throughout the body. It helps to regulate fluid volume and controls the rate of heartbeats.
Bananas, cantaloupe, tomatoes, potatoes, and orange juice are considered good sources of potassium. Quinoa fits right in the middle of this list, providing over 300 mg of potassium per 1 cup.
Quinoa is also rich in phenolic compounds, which haveantioxidantproperties.
May Improve Heart Health
The high fiber and potassium content of quinoa may benefit your heart health. Also, quinoa is fairly low in sodium.
Fiber can help lower cholesterol levels.A systematic review published in 2021 found that supplemental quinoa in the diet significantly reduced total andlow-density lipoprotein (LDL, or “bad”) cholesterol levels. It also reduced triglyceride levels.
Potassium doesn’t help to prevent heart disease but does help to control your heartbeat. Also, potassium-rich diets, like theDASH diet, can help reduce high blood pressure.High blood pressure is a risk factor for heart disease.
May Help Maintain a Healthy Weight
The protein and fiber content of quinoa can help you feel more satiated and theoretically eat less throughout the day.
A systematic review published in 2021 found that supplemental quinoa intake significantly reduced body weight, waist circumference, and fat mass.But a more recent meta-analysis found no effect of quinoa on body weight andbody mass index(BMI).
BMI is a dated,flawed measure. It does not take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.
Similar to studies about the effects of supplements for weight loss, studies of one single food on weight loss often have inconsistent results. Just as there is no magic pill, there is no magic food.
How to Add Quinoa to Your Diet
There are several ways to incorporate quinoa into your diet.
Before cooking quinoa, it is important to rinse it with water before cooking. This helps to removesaponinsthat may give it a bitter taste. Some brands of quinoa may come already rinsed, so be sure to read the labels.
Cooking quinoa is similar to cooking rice. To cook quinoa:
Quinoa is quite versatile, given its mild, nutty flavor. There are several ways to incorporate quinoa into the foods we eat:
A Word From VerywellQuinoa is an excellent source of plant-based protein. It is considered a complete protein, meaning it contains all nine essential amino acids. Try enjoying quinoa as a breakfast cereal, in a grain bowl, or as a substitute for pasta, rice, or couscous. You can also add quinoa to your soups, stews, or salads.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Quinoa is an excellent source of plant-based protein. It is considered a complete protein, meaning it contains all nine essential amino acids. Try enjoying quinoa as a breakfast cereal, in a grain bowl, or as a substitute for pasta, rice, or couscous. You can also add quinoa to your soups, stews, or salads.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Quinoa is an excellent source of plant-based protein. It is considered a complete protein, meaning it contains all nine essential amino acids. Try enjoying quinoa as a breakfast cereal, in a grain bowl, or as a substitute for pasta, rice, or couscous. You can also add quinoa to your soups, stews, or salads.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Summary
Quinoa is a nutrient-dense food with several health benefits. It is a great source of plant-based protein, fiber, and several key minerals.
In addition to its nutritional benefits, it is also gluten-free and a good source of protein for people who stick to vegetarian diets.
If you have yet to try quinoa, it is available at most grocery stores and often found in the same area as rice, couscous, and other grains.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pathan S, Siddiqui RA.Nutritional composition and bioactive components in quinoa (Chenopodium quinoaWilld.) greens: a review.Nutrients. 2022;14(3):558. doi:10.3390/nu14030558United States Department of Agriculture.Quinoa, cooked.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Fu L, Zhang G, Qian S, et al.Associations between dietary fiber intake and cardiovascular risk factors: an umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Kim Y, Je Y.Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies.Am J Epidemiol. 2014;180(6):565-573. doi:10.1093/aje/kwu174United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Richter M, Baerlocher K, Bauer JM, et al.Revised reference values for the intake of protein.Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374Angeli V, Silva PM, Massuela DC.Quinoa (Chenopodium quinoaWilld.): an overview of the potentials of the “golden grain” and socio-economic and environmental aspects of its cultivation and marketization.Foods. 2020;9(2):216. doi:10.3390/foods9020216National Institutes of Health Office of Dietary Supplements.Iron.National Institutes of Health Office of Dietary Supplements.Zinc.National Institutes of Health Office of Dietary Supplements.Magnesium.Karimian J, Abedi S, Shirinbakhshmasoleh M, et al.The effects of quinoa seed supplementation on cardiovascular risk factors: a systematic review and meta-analysis of controlled clinical trials.Phytother Res. 2021;35(4):1688-1696. doi:10.1002/ptr.6901Filippou CD, Tsioufis CP, Thomopoulos CG, et al.Dietary approaches to stop hypertension (DASH) diet and blood pressure reduction in adults with and without hypertension: a systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2020;11(5):1150-1160. doi:10.1093/advances/nmaa041Atefi M, Heidari Z, Shojaei M, et al.Does quinoa (Chenopodium quinoa) consumption improve blood glucose, body weight and body mass index? A systematic review and dose-response meta-analysis of clinical trials.Curr Med Chem. 2024;31(4):502-513. doi:10.2174/0929867330666230227151852
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pathan S, Siddiqui RA.Nutritional composition and bioactive components in quinoa (Chenopodium quinoaWilld.) greens: a review.Nutrients. 2022;14(3):558. doi:10.3390/nu14030558United States Department of Agriculture.Quinoa, cooked.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Fu L, Zhang G, Qian S, et al.Associations between dietary fiber intake and cardiovascular risk factors: an umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Kim Y, Je Y.Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies.Am J Epidemiol. 2014;180(6):565-573. doi:10.1093/aje/kwu174United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Richter M, Baerlocher K, Bauer JM, et al.Revised reference values for the intake of protein.Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374Angeli V, Silva PM, Massuela DC.Quinoa (Chenopodium quinoaWilld.): an overview of the potentials of the “golden grain” and socio-economic and environmental aspects of its cultivation and marketization.Foods. 2020;9(2):216. doi:10.3390/foods9020216National Institutes of Health Office of Dietary Supplements.Iron.National Institutes of Health Office of Dietary Supplements.Zinc.National Institutes of Health Office of Dietary Supplements.Magnesium.Karimian J, Abedi S, Shirinbakhshmasoleh M, et al.The effects of quinoa seed supplementation on cardiovascular risk factors: a systematic review and meta-analysis of controlled clinical trials.Phytother Res. 2021;35(4):1688-1696. doi:10.1002/ptr.6901Filippou CD, Tsioufis CP, Thomopoulos CG, et al.Dietary approaches to stop hypertension (DASH) diet and blood pressure reduction in adults with and without hypertension: a systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2020;11(5):1150-1160. doi:10.1093/advances/nmaa041Atefi M, Heidari Z, Shojaei M, et al.Does quinoa (Chenopodium quinoa) consumption improve blood glucose, body weight and body mass index? A systematic review and dose-response meta-analysis of clinical trials.Curr Med Chem. 2024;31(4):502-513. doi:10.2174/0929867330666230227151852
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Pathan S, Siddiqui RA.Nutritional composition and bioactive components in quinoa (Chenopodium quinoaWilld.) greens: a review.Nutrients. 2022;14(3):558. doi:10.3390/nu14030558United States Department of Agriculture.Quinoa, cooked.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Fu L, Zhang G, Qian S, et al.Associations between dietary fiber intake and cardiovascular risk factors: an umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Kim Y, Je Y.Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies.Am J Epidemiol. 2014;180(6):565-573. doi:10.1093/aje/kwu174United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Richter M, Baerlocher K, Bauer JM, et al.Revised reference values for the intake of protein.Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374Angeli V, Silva PM, Massuela DC.Quinoa (Chenopodium quinoaWilld.): an overview of the potentials of the “golden grain” and socio-economic and environmental aspects of its cultivation and marketization.Foods. 2020;9(2):216. doi:10.3390/foods9020216National Institutes of Health Office of Dietary Supplements.Iron.National Institutes of Health Office of Dietary Supplements.Zinc.National Institutes of Health Office of Dietary Supplements.Magnesium.Karimian J, Abedi S, Shirinbakhshmasoleh M, et al.The effects of quinoa seed supplementation on cardiovascular risk factors: a systematic review and meta-analysis of controlled clinical trials.Phytother Res. 2021;35(4):1688-1696. doi:10.1002/ptr.6901Filippou CD, Tsioufis CP, Thomopoulos CG, et al.Dietary approaches to stop hypertension (DASH) diet and blood pressure reduction in adults with and without hypertension: a systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2020;11(5):1150-1160. doi:10.1093/advances/nmaa041Atefi M, Heidari Z, Shojaei M, et al.Does quinoa (Chenopodium quinoa) consumption improve blood glucose, body weight and body mass index? A systematic review and dose-response meta-analysis of clinical trials.Curr Med Chem. 2024;31(4):502-513. doi:10.2174/0929867330666230227151852
Pathan S, Siddiqui RA.Nutritional composition and bioactive components in quinoa (Chenopodium quinoaWilld.) greens: a review.Nutrients. 2022;14(3):558. doi:10.3390/nu14030558
United States Department of Agriculture.Quinoa, cooked.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
Fu L, Zhang G, Qian S, et al.Associations between dietary fiber intake and cardiovascular risk factors: an umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399
Kim Y, Je Y.Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies.Am J Epidemiol. 2014;180(6):565-573. doi:10.1093/aje/kwu174
United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.
Richter M, Baerlocher K, Bauer JM, et al.Revised reference values for the intake of protein.Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374
Angeli V, Silva PM, Massuela DC.Quinoa (Chenopodium quinoaWilld.): an overview of the potentials of the “golden grain” and socio-economic and environmental aspects of its cultivation and marketization.Foods. 2020;9(2):216. doi:10.3390/foods9020216
National Institutes of Health Office of Dietary Supplements.Iron.
National Institutes of Health Office of Dietary Supplements.Zinc.
National Institutes of Health Office of Dietary Supplements.Magnesium.
Karimian J, Abedi S, Shirinbakhshmasoleh M, et al.The effects of quinoa seed supplementation on cardiovascular risk factors: a systematic review and meta-analysis of controlled clinical trials.Phytother Res. 2021;35(4):1688-1696. doi:10.1002/ptr.6901
Filippou CD, Tsioufis CP, Thomopoulos CG, et al.Dietary approaches to stop hypertension (DASH) diet and blood pressure reduction in adults with and without hypertension: a systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2020;11(5):1150-1160. doi:10.1093/advances/nmaa041
Atefi M, Heidari Z, Shojaei M, et al.Does quinoa (Chenopodium quinoa) consumption improve blood glucose, body weight and body mass index? A systematic review and dose-response meta-analysis of clinical trials.Curr Med Chem. 2024;31(4):502-513. doi:10.2174/0929867330666230227151852
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