Quinoa Nutrition facts
Quinoa
Quinoa (pronounced as kinwah; quinua in Spanish) is an incredibly nutritious 'grain-like seed' obtained from the goosefoot family plant native to the highland plains of the South-American Andes region.
Ancient Incas believed quinoa as “the mother grain,” since eating it as food would confer them a long-lasting healthy life. The crop was once the staple food source of the Incas before the Spanish explorers forced them to abandon its cultivation.
Quinua is a goosefoot (Chenopodiaceae) family of annual herbs. White goosefoot (C. album), and Good King Henry (C. bonus-henricus) are some of the closely related species. Scientific name: Chenopodium quinoa.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 368 Kcal | 18.5% |
| Carbohydrates | 64.16 g | 49% |
| Protein | 14.12 g | 35% |
| Total Fat | 6.07 g | 20% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 7 g | 18.5% |
| Vitamins | ||
| Folates (B9) | 184 μg | 46% |
| Niacin (B3) | 1.520 mg | 9.5% |
| Riboflavin (B2) | 0.318 mg | 24% |
| Thiamin (B1) | 0.360 mg | 30% |
| Vitamin A | 14 IU | 0.5% |
| Vitamin E | 2.44 mg | 17% |
| Vitamin K | 0 | 0% |
| Electrolytes | ||
| Sodium | 5 mg | <1% |
| Potassium | 563 mg | 12% |
| Minerals | ||
| Calcium | 47 mg | 5% |
| Copper | 0.590 mg | 65.5% |
| Iron | 4.57 mg | 57% |
| Magnesium | 197 mg | 42% |
| Manganese | 2.003 mg | 87% |
| Phosphorus | 457 mg | 65% |
| Selenium | 8.5 μg | 15% |
| Zinc | 3.10 mg | 28% |
| Phyto-nutrients | ||
| Carotene-β | 8 μg | -- |
| Crypto-xanthin-β | 1 μg | -- |
| Lutein-zeaxanthin | 163 μg | -- |