Quinoa Nutrition

Quinoa Nutrition

quinoa nutritionGet the low-down on quinoa nutrition! Quinoa (pronounced keen-wah) has long been consumed by people in many different cultures, and recognized as a superfood full of vital micronutrients that your body needs! Quinoa nutrition is dense and plentiful, so let’s jump right into the quinoa nutrition facts, before we break it down and talk about all the other goodies you get when you eat a serving of delicious superfood quinoa!


Serving size: 1/4 cup dry quinoa (note the “dry” in the serving size! Quinoa expands when cooked, so 1/4 cup becomes MUCH larger before it’s ready to eat! (Yay, even more filling for your hungry tummy!)

  • Calories: 172
  • Calories from Fat: 25
  • Total Fat: 2.8 grams
  • Saturated Fat: 0 grams
  • Trans Fat: 0 grams
  • Cholesterol: 0 grams
  • Sodium: 1 gram
  • Carbohydrate: 31 grams
  • Dietary Fiber: 3 grams
  • Protein: 6 grams

The super grain also contains 12% of your daily recommended iron intake and 50% of your daily recommended riboflavin intake!

So, what makes quinoa so special, and why should you be eating it?

quinoa nutrition :: Quinoa’s Carb Quality!

Quinoa nutrition facts show you that quinoa is a rich source of carbs, fiber, and protein, and it does not contain much fat. The carbs in quinoa are complex carbs, which means they are slowly digested and slowly absorbed into the bloodstream. This means no spike in your insulin levels, no crash later, and sustained energy that will last for hours. When you eat simple carbs, in contrast, your insulin levels spike up, and the carbs are stored as fat instead of used for lasting energy, unless you are working out IMMEDIATELY after eating them! Complex carbs like those found in quinoa will also fuel your muscles for more intense workouts, so you can push yourself even harder in the gym and make more gains than ever. Complex carbs are vital for good energy levels, and quinoa is a great source! Bonus, quinoa is gluten free! If your digestive system doesn’t handle gluten very well, you likely don’t get to eat a lot of healthy whole grain foods. Personally, I can’t eat very many grains, because they tend to upset my stomach. I absolutely cannot touch gluten, so my complex carb choices are limited by my sensitive stomach! If you have similar issues, try swapping oats, brown rice, or whole wheat for quinoa and see if your stomach is happier! Now I can enjoy a carb-rich meal to fuel a tough weightlifting session without fear of stomach issues getting in my way. Quinoa nutrition is full of energy-giving complex carbs that your muscles and brain will thank you for!

quinoa nutrition :: Quinoa Protein

Quinoa incredibly contains all 9 essential amino acids! What does that mean? It means that quinoa is a complete protein. If you are a vegan, a vegetarian, or even if you just prefer to consume less animal products or meats, quinoa is a great option for you. Protein is vital in order to keep you body functioning properly, and if you are working out, you absolutely need protein to feed your muscles so that they can grow! Having a balance of complex carbs and complete protein is not only vital for your health, but also for your progress in the gym! Quinoa nutrition is packed with the things your body needs to gain muscle and stay satisfied. This satiated feeling will lead to you eating less, resulting in weight loss! The protein in quinoa will help slow down the digestion of those complex carbs even more.

quinoa nutrition :: How Do You Eat Quinoa?

Quinoa is available in non-GMO, organic varieties. You can buy it raw, pre-rinsed, cooked into quinoa patties, or made into pasta noodles! You can even buy quinoa flour and cook your own creations. You can sub quinoa flour for the flour in recipes of your favorite baked goods! You can make a quinoa salad! Try quinoa pasta instead of spaghetti noodles next time you’re craving Italian, or simple boil the little grains and fix them up like loaded oatmeal! All of the options are so delicious, and packed with the dense quinoa nutrition your body will love!

I hope you guys enjoy adding this staple superfood to your own diets! For more nutritional goodness, check this article about organic liquid vitamins!

Keep living that fit life, babes!



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