per 100 grams
Carbohydrates 21.3 g
Proteins 4.4 g
Fats 1.9 g
Water 71.6 g
Sugar 0.9 grams
Fiber 2.8 grams
Starch 17.6 grams
Trans Fats 17.6 grams
Cholesterol 17.6 grams
Ash 0.8 grams


120 Calories per 100g

Quinoa, a whole grain packed with both flavor and nutrition, has quickly made its way onto many pantry and dining tables around the world. Quinoa is a nutritious powerhouse of flavor, ideal for a variety of dishes from breakfast to dinner, side dishes, and even desserts.

Quinoa (keen-wah) is a grain-like edible seed that is considered a pseudocereal, meaning it is not part of the true cereal family, and instead related to spinach and beets. Originally cultivated centuries ago in the Andean mountains of South America, quinoa is a popular staple food in many cultures today.

The seed of quinoa is covered with a thin layer of saponins, which act as a protective coating. This coating can be bitter, and must be thoroughly washed off before cooking. Once this coating is removed, the seed can be cooked or ground into flour or used in a variety of dishes.

Quinoa is a great choice for vegetarians and vegans due to its high-quality protein content; it’s one of the few plant-based sources that provides all nine essential amino acids. It is also a good source of fiber, essential vitamins and minerals like iron, zinc, magnesium, and folate. Other health benefits associated with quinoa consumption include lower blood sugar levels, improved digestion, and reduced risk of conditions like heart disease and cancer.

Quinoa has a light, nutty flavor that pairs well with vegetable, meat, and fish dishes. To prepare quinoa, you’ll first want to rinse it to remove the bitter saponins. Then, you can either cook the seeds in a simmering broth, add the uncooked seeds to boiling water, or cook it in the microwave. Once cooked, quinoa can be added to salads, stews, soups, and stir-fries for a nutritional punch.

For breakfast, you can enjoy it plain or combine it with nuts, cinnamon and your favorite fruits, or turn it into a high-protein breakfast bowl with eggs, avocado, and salsa. For lunch or dinner, try adding cooked quinoa to tacos, burritos, and buddha bowls. You can even use it in place of rice or noodles, turn it into a pilaf, or use it in place of oats for breakfast porridge.

Quinoa is also becoming a popular alternate flour for baking. It can be used to make pizza dough, muffins, cookies, and even pancake batter. As a bonus, replacing some all-purpose flour with quinoa flakes or flour can add extra nutrition to the finished product.

So what are you waiting for? It’s time to give quinoa a try. With its delicious flavor, high-quality protein content, and long list of potential health benefits, adding this pseudocereal to your meal plan is a great way to make your meals healthier and more flavorful.