Health benefit
Provides Complete Plant-Based Protein
Quinoa contains all nine essential amino acids in balanced proportions, supporting protein synthesis and muscle maintenance in vegetarian and vegan diets (NIH ODS, Harvard Nutrition Source).
Grains
Quinoa
Quinoa is a nutrient-dense pseudocereal seed native to the Andean region (Harvard Nutrition Source). Naturally gluten-free, it provides a complete protein profile containing all nine essential amino acids, along with dietary fiber and essential minerals (USDA, NIH ODS).
Supports
Provides Complete Plant-Based ProteinSupports Digestive and Glycemic HealthDelivers Essential Micronutrients
Calories
120
kcal / 100g
Protein
4.4g
per 100g
Phosphorus
28%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeHigh fibre
Recommended intake
How much Quinoa — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Quinoa is especially good for
When to be careful
Be careful with Quinoa if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Quinoa?
How it works in the body
The mechanisms behind Quinoa
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Quinoa maps to body functions
Health benefit
Supports Digestive and Glycemic Health
High dietary fiber content slows carbohydrate digestion and glucose absorption, supporting healthy blood sugar regulation and gastrointestinal function (EFSA, Harvard Nutrition Source).
Health benefit
Delivers Essential Micronutrients
Contains significant amounts of magnesium, manganese, and phosphorus, which contribute to normal energy-yielding metabolism and bone health (USDA, EFSA).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories120kcal
Protein4.4g
Carbohydrates21.3g
Fat1.9g
Fibre2.8g
Sodium7mg
Vitamins
Folate42.0µg
Choline23.0mg
Vitamin E0.6mg
Vitamin B10.1mg
Vitamin B20.1mg
Vitamin B30.4mg
Vitamin B60.1mg
Minerals
Iron1.5mg
Zinc1.1mg
Copper0.2mg
Calcium17.0mg
Selenium2.8µg
Magnesium64.0mg
Manganese0.6mg
Potassium172.0mg
Phosphorus152.0mg
Show raw per-100 g values
Calories120kcal
Protein4.4g
Carbohydrates21.3g
of which sugars0.87g
Fat1.92g
of which saturates0.23g
Fibre2.8g
Sodium7mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Quinoa
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Rinse, then simmer 1:2 with water for 15 min.
- Toast dry in a pan before cooking for a nuttier flavour.
- Use cold in salads.
Things to consider
Context matters
- Quinoa seeds are naturally coated with saponins, bitter phytochemical compounds that can cause mild digestive upset if seeds are not thoroughly rinsed under cold water before cooking (Harvard Nutrition Source).
- Increasing intake of fiber-dense seeds like quinoa rapidly may lead to mild gastrointestinal discomfort unless accompanied by adequate fluid intake.
Scientific references
Where this comes from
- USDA FoodData Central #168917 · USDA
- Dietary reference values · EFSA
Sources · Quinoa
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
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