Medically the review by Katherine Marengo LDN, R.D. — composed by Megan Ware, RDN, L.D. Top top November 15, 2019

Although world can cook and eat quinoa seed in a similar way to many grains, the quinoa plant itself is more similar come beetroots and spinach. People can eat both the seeds and leaves that this versatile, nutritious plant.

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Farmers cultivate over 120 different types of quinoa. However, the most common versions obtainable in grocery stores are white, red, and black quinoa.

In this article, we define the evidence-based wellness benefits that quinoa. We also look in ~ the nutritional content of quinoa and also how to add it come the diet.


Benefits

Below are some of the health and wellness benefits of routinely consuming quinoa.

A plant-based resource of protein


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Share on PinterestQuinoa is a an excellent source of protein for world following a plant-based diet.
People following a plant-based diet need to discover nonanimal resources of protein to ensure they are obtaining enough.

One cup of cook quinoa weighing 185 grams (g) gives 8.14 g that protein.

The proteins in quinoa sell a wide variety of amino acids. Amino mountain are an important for sustaining muscle development and immune activity, among other vital functions.

This provides quinoa an excellent dietary choice for human being following a vegetarian or vegan diet.

Quinoa, unlike countless other grains, is also great source of lysine. This is crucial amino acid. Lysine is crucial for the synthesis of proteins. Return deficiency is rare, that can reason a range of medical issues, together lysine plays a role in processes such as growth and also development.

High fiber content

Quinoa has actually a high fiber content contrasted with various other grains, giving 5.18 g in a single 185 g cup. This equates to at least 15.42% the a person’s day-to-day requirement, depending upon their age and sex.

According come the Academy the Nutrition and also Dietetics, consuming enough fiber can aid reduce the threat of several wellness conditions, including constipation, high cholesterol, high blood pressure, and diverticulosis.

Diets rich in fiber may likewise promote a healthy weight. This is because foods high in fiber aid people feel fuller for longer, potentially reducing their overall intake the food.

Here, learn more about why world need diet fiber.

A resource of antioxidants

Quinoa is a an excellent source that antioxidants compared with other common grains in a gluten-free diet. Many gluten-free products consist of corn, rice, or potato flour. This generally provide fewer nutrient than commodities using quinoa, such as quinoa flour.

Quinoa offers vitamin E. This is an antioxidant compound the may help reduce the danger of coronary love disease, particular cancers, and several eye disorders.

New research studies regularly emerge that confirm the health and wellness benefits of adequate whole grain intake and their antioxidant capacity.

Helps fulfill manganese requirements

One cup of cook quinoa consists of 1.17 milligrams (mg) of manganese. This account for approximately 27.43% of the adequate intake that manganese for males and also 35.05% for females.

Manganese is important for development and metabolism. This element likewise works alongside numerous enzymes in the body to assistance their function.

Good source of iron

One cup that quinoa offers 2.76 mg the iron, offering 34.5% of the recommended intake for males and 15.33% for females. Keeping adequate levels of steel is necessary for good health.

Iron is vital for a selection of procedures in the human being body. That is, for example, vital part that hemoglobin. This compound carries oxygen in the blood, supporting energy and cell role throughout the body.

Adequate iron intake likewise supports healthy connective tissue and also muscle metabolism.

Read an ext on the function of steel in the body.

A source of folate

Folate is an essential B vitamin the plays a an essential role in the development of DNA. It is an especially important the women obtain enough folate throughout pregnancy to reduce the possibility of neural tube defects in your babies, follow to the Office of dietary Supplements (ODS).

Getting enough dietary folate might additionally reduce the risk of several cancers and also depression.

One cup of cooking quinoa contains 77.7 micrograms (mcg) of folate, or 19.43% the the day-to-day requirement.

Pregnant women may only have the ability to get sufficient folate by acquisition folic mountain supplements. However, consuming an ext folate in the diet can reduce the threat of deficiency. Quinoa offers a great proportion of a person’s day-to-day folate value.

Provides magnesium

One cup of cooking quinoa contains 118 mg that magnesium. Return the everyday recommended amount rises with age, quinoa is a great source of the mineral.

Magnesium is vital for the role of much more than 300 enzymatic reactions and is existing in every cell of the body.

The ODS suggest that short levels that magnesium have feasible links come the following health concerns:

cardiovascular disease

However, more research is vital to confirm the results of dietary magnesium on this conditions.

Contains quercetin and kaempferol

Quinoa includes the tree compounds quercetin and kaempferol.

These antioxidants may protect versus a range of chronic conditions. For example, according to some research, kaempferol may assist protect against infection, heart disease, diabetes, and also several cancers, consisting of those of the skin and liver.

Quercetin may also assist boost the body defenses versus infection and inflammation.


Plant specialists classify quinoa together a pseudocereal, no a grain. This method that the is a nongrassy plant that food producers can use in much the same way as cereals and also grains. It additionally has a comparable nutritional profile.

Manufacturers can mill or grind the seed of pseudograins right into flour, similar to other grains and also cereals.

Nutritionally, quinoa is a totality grain. Entirety grains encompass the entire grain seed without removing any kind of of the parts.

Whole grains administer essential vitamins, minerals, and fiber that might otherwise not be easily accessible after removing components of the grain.

Quinoa is naturally gluten-free.

One cup of cooking quinoa provides:

8.14 g of protein5.18 g that fiber3.55 g that fat, of i beg your pardon 0.42 g is saturated

Quinoa is very nutritious and also can carry out a big portion that a person’s daily requirement or adequate intake because that several crucial nutrients, including:

NutrientPercentage of everyday requirement for adults
MagnesiumAt least 28.10%, depending on sex and age
Manganese27.43% for males, and also 25.05% for females
Folate19.43%
Phosphorus40.14%
Copper39.44%
Iron34.5% for males, and 15.33% for females
Zinc18.36% because that males, and 25.25% for females
Potassium6.77%
Vitamin B-116.5%
Riboflavin18.55% for males, and also 10% for females
Vitamin B-6Around 17.54%, relying on age

The very same amount that quinoa contains traces that vitamin E, vitamin B-3, and also calcium.


Quinoa consists of bitter tasting compounds referred to as saponins that store insects away without the require of pesticides. They room especially concentrated in the outer coating the quinoa.

Manufacturers can conveniently remove saponins by rinsing quinoa v water prior to consumption.

Although producer of many packaged quinoa have currently removed most of the saponins, human being may wish to provide it one extra rinse prior to consuming it.

It is simple to combine quinoa right into the diet. People can usage it instead of rice in any recipe. Its little grains cook to soft in as little as 15 minutes.

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Quinoa has a ethereal nutty taste that provides it a really versatile ingredient. It have the right to play a function in baking or as a breakfast grain. Quinoa also works fine in hot side dishes, cold salads, and burgers.