Saponins
What it is and what it does
- Saponins are made of a ring-shaped core (aglycone) joined to one or more sugar chains; they are found in most vegetables, beans and herbs. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Chemically, saponins are steroids or triterpenes that carry a sugar part. (Samtiya M, Aluko RE, Dhewa T (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition 2:6 (peer-reviewed review; open access, CC BY 4.0) (DOI 10.1186/s43014-020-0020-5))
- In quinoa, saponins are concentrated in the hull (outer layer) of the grain and are its main anti-nutritional factor. (FAO (2011). Quinoa: An ancient crop to contribute to world food security (aq287e))
- Saponins taste bitter and foam in water. (FAO (2011). Quinoa: An ancient crop to contribute to world food security (aq287e))
- In raw, unwashed quinoa flour the amino acids are not fully available, because the saponins interfere with how nutrients are used. (FAO (2011). Quinoa: An ancient crop to contribute to world food security (aq287e))
- Saponins can affect the absorption of some minerals and vitamins. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
Why it matters
- Saponins are considered toxic in high concentrations. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
- The low levels in pulses may not be harmful, but saponins could become toxic when eaten in higher concentrations. (Samtiya M, Aluko RE, Dhewa T (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition 2:6 (peer-reviewed review; open access, CC BY 4.0) (DOI 10.1186/s43014-020-0020-5))
- For quinoa, saponins are regarded as an anti-nutritional factor that must be removed before the seeds are eaten. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Rajgira (amaranth) | 1.28 g | IFCT A002 |
| Little millet | 0.44 g | IFCT A016 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Quinoa's outer seed-coat layer, which gives the seed its colour, is brittle, comes off easily with water and contains the saponin. (FAO (2011). Quinoa: An ancient crop to contribute to world food security (aq287e))
- In one study, three successive washings cut quinoa's saponin from 1.03% to 0.18%, a level at which it lost its unpleasant astringent taste. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
- Industry mostly uses scarification, a dry method that rubs off the outer layer (episperm) of the quinoa grain, where most saponin sits. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
- Removing saponins did not change the protein quality of quinoa seeds. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))
- IFCT 2017 notes that saponins were not destroyed by processing or cooking. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Saponins are found in many plants, for example spinach, asparagus, alfalfa and soybeans. (FAO (2011). Quinoa: An ancient crop to contribute to world food security (aq287e))
- Triterpenoid saponins occur in many crops, including pulses such as soybean, peanuts, chickpeas, broad beans and lentils. (Samtiya M, Aluko RE, Dhewa T (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition 2:6 (peer-reviewed review; open access, CC BY 4.0) (DOI 10.1186/s43014-020-0020-5))
- Quinoa's saponin content depends on the variety: one study found 0% to 2.0% across 'sweet' and 'bitter' types. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))