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Quinoa

Chenopodium quinoa
Teluguక్వినోవా QuinoaHindiकिनोवा Quinoa
Ishva packs quinoa — on the shelf at DMart.See the product →

Pictures

Quinoa: The grain
The grain — from: "Bolivian quinoa (1).jpg" by Fumikas Sagisavas, Wikimedia Commons (commons.wikimedia.org/wiki/File:Bolivian_quinoa_(1).jpg) · CC0
Quinoa: The plant
The plant — from: "Quinua.JPG" by Maurice Chédel, Wikimedia Commons (commons.wikimedia.org/wiki/File:Quinua.JPG) · Public domain
Quinoa: An old botanical plate
An old botanical plate — from: "Meyers b11 s0988c.jpg" by various, Wikimedia Commons (commons.wikimedia.org/wiki/File:Meyers_b11_s0988c.jpg) · Public domain

Hear it pour

Our own pack of quinoa, opened and poured into a steel bowl — filmed on a phone, nothing added.

Turn the sound on: the grain has its own sound as it falls.

Nutrition of the raw grain, per 100 g

Energy328 kcal
Protein13.11 g
Fat5.5 g
Carbohydrate (available)53.65 g
Dietary fibre (total)14.66 g
Calcium198 mg
Iron7.51 mg
Magnesium119 mg
Phosphorus212 mg
Zinc3.31 mg

Source: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition, food code A009 (Quinoa), one regional sample. Energy converted from kilojoules (1 kcal = 4.184 kJ).

Every nutrient in the raw grain — 95 values, per 100 g

Energy, protein, fat, carbohydrate, fibre9
Water (moisture)10.43 g
Protein13.11 g
Ash (total minerals)2.65 g
Fat5.5 g
Dietary fibre (total)14.66 g
Insoluble fibre10.21 g
Soluble fibre4.46 g
Carbohydrate (available)53.65 g
Energy1374 kJ
Starch and sugars4
Available carbohydrate (starch + sugars)49.82 g
Starch48.41 g
Glucose1.41 g
Free sugars (total)1.41 g

Not detected in this grain (the table leaves it blank or zero): Fructose, Maltose, Sucrose.

Minerals5
Calcium198 mg
Magnesium119 mg
Phosphorus212 mg
Potassium474 mg
Sodium4.5 mg
Trace elements6
Chromium0.004 mg
Copper0.48 mg
Iron7.51 mg
Manganese1.77 mg
Selenium7.81 µg
Zinc3.31 mg

Not detected in this grain (the table leaves it blank or zero): Cobalt, Molybdenum.

Vitamins12
Thiamine (B1)0.83 mg
Riboflavin (B2)0.22 mg
Niacin (B3)1.7 mg
Pantothenic acid (B5)0.62 mg
Vitamin B60.21 mg
Biotin (B7)0.62 µg
Folate (B9)173 µg
Vitamin E: alpha-tocopherol2.08 mg
Vitamin E: beta-tocopherol0.06 mg
Vitamin E: gamma-tocopherol2.85 mg
Vitamin E (alpha-tocopherol equivalents)2.39 mg
Vitamin K12 µg

Not detected in this grain (the table leaves it blank or zero): Vitamin D2 (ergocalciferol), Vitamin E: alpha-tocotrienol, Vitamin E: delta-tocopherol, Vitamin E: gamma-tocotrienol.

Carotenoids4
Lutein11.88 µg
Zeaxanthin10.05 µg
Beta-carotene5.12 µg
Carotenoids (total)153 µg
Amino acids18 · g per 100 g of protein
Histidine2.98 g
Isoleucine3.75 g
Leucine6.08 g
Lysine5.55 g
Methionine2.24 g
Cystine1.85 g
Phenylalanine4.35 g
Threonine3.01 g
Tryptophan1.25 g
Valine4.55 g
Alanine4.35 g
Arginine7.85 g
Aspartic acid8.4 g
Glutamic acid13.75 g
Glycine4.8 g
Proline5.67 g
Serine4.56 g
Tyrosine1.98 g
Fatty acids11
Myristic acid (C14:0)82.76 mg
Palmitic acid (C16:0)434 mg
Stearic acid (C18:0)52.88 mg
Myristoleic acid (C14:1)44.41 mg
Palmitoleic acid (C16:1)56.79 mg
Oleic acid (C18:1)1323 mg
Linoleic acid (C18:2, omega-6)2203 mg
Alpha-linolenic acid (C18:3, omega-3)204 mg
Saturated fat (total)570 mg
Monounsaturated fat (total)1424 mg
Polyunsaturated fat (total)2406 mg

Not detected in this grain (the table leaves it blank or zero): Arachidic acid (C20:0), Behenic acid (C22:0), Capric acid (C10:0), Eicosenoic acid (C20:1), Erucic acid (C22:1), Lauric acid (C12:0), Lignoceric acid (C24:0).

Organic acids6
Oxalate (total)82.94 mg
Oxalate (soluble)42.22 mg
Oxalate (insoluble)40.72 mg
Fumaric acid25.07 mg
Malic acid0.23 mg
Succinic acid2.07 mg

Not detected in this grain (the table leaves it blank or zero): Citric acid, Quinic acid, Tartaric acid, cis-Aconitic acid.

Polyphenols16
3,4-Dihydroxybenzoic acid6.7 mg
3-Hydroxybenzaldehyde0.44 mg
Protocatechuic acid9.7 mg
Vanillic acid4.9 mg
Cinnamic acid0.11 mg
o-Coumaric acid0.02 mg
Caffeic acid0.13 mg
Apigenin-7-O-neohesperidoside0.13 mg
Luteolin0.19 mg
Kaempferol3.6 mg
Quercetin1.9 mg
Quercetin-3-glucoside3.4 mg
Quercetin-3-rutinoside (rutin)4.4 mg
Quercetin-3-galactoside4.3 mg
Sinapic acid65.72 mg
Polyphenols (total)74 mg

Not detected in this grain (the table leaves it blank or zero): Apigenin, Catechin, Chlorogenic acid, Ferulic acid, Gallic acid, Isorhamnetin, p-Coumaric acid.

Phytosterols3
Campesterol0.91 mg
Stigmasterol1.89 mg
Beta-sitosterol46.1 mg
Other compounds1
Phytate120 mg

Not detected in this grain (the table leaves it blank or zero): Raffinose, Saponins (total), Stachyose.

Source, one for the whole list: Indian Food Composition Tables 2017, ICMR-NIN. Values exactly as the table prints them; published values for the grain, not a laboratory test of our packs. Tap a name for what it is and does.

Where it comes from

  • Quinoa comes from the Andes of Bolivia and Peru, where it has been grown for about 7,000 years; the shores of Lake Titicaca hold its greatest diversity. (FAO / PROINPA 2011, Quinoa: an ancient crop)
  • The United Nations declared 2013 the International Year of Quinoa. (FAO / PROINPA 2011)

Recipes