✦ Complete plant protein
✦ Magnesium, manganese, and copper
✦ Naturally gluten-free
✦ Folate and fibre
Quinoa is a South American pseudo-cereal prized as a complete plant protein containing all nine essential amino acids in good proportions. It also provides substantial magnesium, manganese, phosphorus, copper, folate, and useful fibre. Naturally gluten-free, it has become one of the most popular alternative grains globally.
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Preparation note
Rinse thoroughly to remove the bitter saponin coating; cook 1 part quinoa in 2 parts water for 15 minutes, then rest 5 minutes off heat with the lid on and fluff with a fork.
Sources:
CoFID 2021
Where Quinoa (Grain) Stands Out
Macronutrients per 100g
1,540
kJ
Energy
13.8
g
Protein
55.7
g
Carbs
7.00
g
Fibre
5.00
g
Fat
1.60
g
Sugars
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 4.23 g | — | |
| Aspartic acid | 1.06 g | — | |
| Leucine | 0.973 g | — | |
| Proline | 0.776 g | — | |
| Valine | 0.719 g | — | |
| Arginine | 0.705 g | — | |
| Phenylalanine | 0.691 g | — | |
| Serine | 0.635 g | — | |
| Isoleucine | 0.564 g | — | |
| Alanine | 0.564 g | — | |
| Glycine | 0.494 g | — | |
| Tyrosine | 0.494 g | — | |
| Threonine | 0.465 g | — | |
| Lysine | 0.423 g | — | |
| Methionine | 0.367 g | — | |
| Histidine | 0.338 g | — | |
| Cysteine | 0.254 g | — | |
| Tryptophan | 0.169 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.