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cooked quinoa.

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Recipes with cooked quinoa + Add to pantry

SERVING

CALORIES

120

PROTEIN

4.4g

CARBS

21.3g

FAT

1.9g

FIBER

2.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories120kcal—

Protein4.4g9%

Carbohydrates21.3g8%

Fiber2.8g10%

Sugar0.87g2%

Total fat1.9g2%

Saturated fat0.23g1%

Cholesterol0mg0%

Water71.6g—

MINERALS

Sodium7.0mg0%

Potassium172mg4%

Calcium17mg1%

Iron1.5mg8%

Magnesium64mg15%

Phosphorus152mg12%

Zinc1.1mg10%

Copper0.19mg21%

Manganese0.63mg27%

Selenium2.8µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.63mg4%

Vitamin K0µg0%

Thiamin (B1)0.11mg9%

Riboflavin (B2)0.11mg8%

Niacin (B3)0.41mg3%

Vitamin B60.12mg7%

Folate (B9)42µg11%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup185g

1 tablespoon11.6g

1 teaspoon3.9g

1 ml0.8g

1 liter770.8g

HEALTH BENEFITS

Why eat it.

✓Provides complete protein, containing all nine essential amino acids, making it an excellent plant-based protein source.
✓High in dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes satiety.
✓Naturally gluten-free, making it a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivity.
✓Rich in antioxidants and minerals like manganese, magnesium, and phosphorus, which support bone health and metabolic function.

COOKING TIPS

In the kitchen.

1For best results, rinse uncooked quinoa under cold running water using a fine-mesh sieve to remove the natural bitter coating (saponins).
2Use a 1:2 ratio of quinoa to liquid (e.g., 1 cup quinoa to 2 cups water or broth). Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed.
3After cooking, let the quinoa stand covered for 5 minutes off the heat, then fluff with a fork to create a light, airy texture.
4Toast the dry, rinsed quinoa in a saucepan for 2-3 minutes before adding liquid to enhance its natural nutty flavor.

STORAGE

Keep it fresh.

Store cooked quinoa in an airtight container in the refrigerator for up to 5-7 days.
For longer-term storage, freeze cooked quinoa in a single layer on a baking sheet before transferring to a freezer-safe bag. It can be stored for up to 8 months.

FAQ

Frequently asked questions.

Is cooked quinoa healthy?

Yes, cooked quinoa is highly nutritious as it is a complete protein source containing all nine essential amino acids. It is also rich in dietary fiber, antioxidants, and essential minerals like magnesium and phosphorus, which support heart and bone health.

How much protein is in cooked quinoa?

100g of cooked quinoa contains approximately 4.4g of protein. Because it contains all essential amino acids, it is considered a high-quality plant-based protein source compared to other grains.

Is cooked quinoa gluten-free?

Yes, quinoa is naturally gluten-free. It is an excellent and safe carbohydrate alternative for individuals with celiac disease or gluten sensitivities.

Is quinoa good for weight loss?

Quinoa can be beneficial for weight loss because its high fiber and protein content promote satiety, helping you feel full for longer. With 120 calories per 100g, it provides nutrient-dense energy that helps regulate blood sugar levels.

Is quinoa keto-friendly?

Quinoa is generally not considered keto-friendly as it contains about 21.3g of carbohydrates per 100g. While it is a healthy complex carbohydrate, it is usually too high in carbs for those following a strict ketogenic diet.

How do you cook quinoa?

To cook quinoa, use a ratio of two parts water or broth to one part dry quinoa. Bring to a boil, then cover and simmer for about 15 minutes until the liquid is absorbed and the grains become translucent and fluffy.

What does cooked quinoa taste like?

Cooked quinoa has a mild, slightly nutty flavor and a unique texture that is fluffy yet slightly crunchy. Its neutral taste makes it very versatile for use in salads, stir-fries, or even as a breakfast porridge.

How long does cooked quinoa last in the fridge?

Cooked quinoa will stay fresh in an airtight container in the refrigerator for 5 to 7 days. Make sure it has cooled to room temperature before placing it in the fridge to prevent excess moisture.

Can you freeze cooked quinoa?

Yes, cooked quinoa freezes exceptionally well. Store it in freezer-safe bags or containers for up to 8-12 months; it can be reheated directly from the freezer in a microwave or on the stovetop with a splash of water.

Do I need to rinse quinoa before cooking?

It is highly recommended to rinse quinoa in a fine-mesh strainer before cooking to remove saponins. Saponins are natural coatings that can give quinoa a bitter or soapy taste if not washed away.

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