Grain
Quinoa
Quinoa is an Andean pseudocereal whose saponin-coated seeds rinse into fluffy, slightly grassy grains. White, red, and black types differ in colour and bite; flakes and flour extend its use in baking and breakfast foods. Complete protein content and gluten-free status drove global popularity, while Andean farmers still grow diverse landraces for local soups and porridges.
Also known as: Quinua, Quinua, Quinua
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.37 g
- Saturated Fat 0.51 g
- Trans Fat 0 g
- Monounsaturated Fat 0.54 g
- Polyunsaturated Fat 1.23 g
- Cholesterol 0 mg
- Sodium 5.24 mg
- Salt 0.01 g
- Total Carbohydrate 67.2 g
- Dietary Fibre 5.92 g
- Total Sugars 1.08 g
- Complex / starch 64.4 g
- Protein 10.2 g
- Water 12.7 g
- Energy 314 kcal
- Water 12.7 g
- Carbohydrates 67.2 g
- Sugars 1.08 g
- Monosaccharides 0.76 g
- Disaccharides 0.32 g
- Starch 64.4 g
- Amylose 16.1 g
- Amylopectin 48.3 g
- Digestible Starch 54.8 g
- Resistant Starch 6.44 g
- Fibre 5.92 g
- Soluble Fibre 2.07 g
- Insoluble Fibre 3.85 g
- Protein 10.2 g
- Plant Protein 9.71 g
- Fat 2.37 g
- Saturated Fat 0.51 g
- Monounsaturated Fat 0.54 g
- Polyunsaturated Fat 1.23 g
- Vitamins 68 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.35 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.62 mg
- Vitamin B5 — Pantothenic Acid 0.69 mg
- Vitamin B6 0.28 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 33.5 µg
- Vitamin C 2 mg
- Vitamin E 0.88 mg
- Vitamin K 2.2 µg
- Minerals 277 mg
- Major Minerals 271 mg
- Trace Minerals 6.2 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.35 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.62 · vitamin-b5-pantothenic-acid: 0.69 · vitamin-b6: 0.28 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 33.5 · vitamin-e: 0.88 · vitamin-k: 2.2 ·
Minerals
Sodium: 5.24 · Potassium: 223 · Calcium: 43 · Iron: 0.8 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
History
Quinoa was domesticated in the Andes as a high-altitude staple seed crop.
Colonial disruption reduced quinoa prestige, though Andean communities maintained cultivation.
International nutrition research and fair-trade efforts reintroduced quinoa to global markets.
The UN International Year of Quinoa accelerated worldwide culinary adoption.