grain
White Quinoa.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
368
PROTEIN
14.1g
CARBS
64.2g
FAT
6.1g
FIBER
7.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories368kcal—
Protein14.1g28%
Carbohydrates64.2g23%
Fiber7.0g25%
Sugar2.5g5%
Total fat6.1g8%
Saturated fat0.71g4%
Cholesterol0mg0%
Water13.3g—
MINERALS
Sodium5.0mg0%
Potassium563mg12%
Calcium47mg4%
Iron4.6mg25%
Magnesium197mg47%
Phosphorus457mg37%
Zinc3.1mg28%
Copper0.59mg66%
Manganese2.0mg88%
Selenium8.5µg15%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E2.4mg16%
Vitamin K1.7µg1%
Thiamin (B1)0.36mg30%
Riboflavin (B2)0.32mg25%
Niacin (B3)1.5mg10%
Pantothenic acid (B5)0.49mg10%
Vitamin B60.49mg29%
Folate (B9)184µg46%
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 cup0.6g
1 tablespoon9.5g
1 teaspoon28.6g
1 oz3.5g
1 lb0.2g
1 ml142.9g
1 liter0.1g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete protein, containing all nine essential amino acids.
- ✓High in dietary fiber, aiding digestion and promoting satiety.
- ✓Naturally gluten-free, suitable for individuals with celiac disease or gluten sensitivity.
- ✓Rich in essential minerals like magnesium, iron, phosphorus, and manganese.
- ✓Contains various antioxidants that help protect the body from oxidative stress.
COOKING TIPS
In the kitchen.
- 1Always rinse quinoa thoroughly under cold water before cooking to remove saponins, which can cause a bitter taste.
- 2Use a 1:2 ratio of quinoa to liquid (water or broth) for cooking. Bring to a boil, then reduce heat and simmer until liquid is absorbed.
- 3Fluff cooked quinoa with a fork before serving to separate the grains.
STORAGE
Keep it fresh.
- Store raw quinoa in an airtight container in a cool, dry place away from direct sunlight.
- Properly stored, raw quinoa can last for up to 1-2 years.
- Cooked quinoa can be stored in an airtight container in the refrigerator for 3-5 days or frozen for up to 2 months.
FAQ
Frequently asked questions.
Is white quinoa healthy?
Yes, white quinoa is highly nutritious as it is a complete protein containing all nine essential amino acids. It is also rich in fiber, magnesium, iron, and antioxidants, which support heart health and digestion.
How much protein is in white quinoa?
White quinoa contains approximately 14.1 grams of protein per 100 grams of dry grain. This makes it an excellent plant-based protein source for vegetarians and vegans.
Is white quinoa gluten-free?
Yes, white quinoa is naturally gluten-free. It is a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivities.
Is white quinoa good for weight loss?
White quinoa can be beneficial for weight loss because its high fiber and protein content promote satiety, helping you feel full longer. However, it is calorie-dense at 368 calories per 100g, so portion control is important.
Is white quinoa keto-friendly?
White quinoa is generally not considered keto-friendly because it contains about 64.16 grams of carbohydrates per 100 grams. It is better suited for standard or moderate-carb diets rather than strict ketogenic lifestyles.
How do you cook white quinoa?
Use a ratio of 2 cups of water or broth to 1 cup of dry quinoa. Bring to a boil, then cover and simmer on low heat for about 15 minutes until the liquid is absorbed and the grains are fluffy.
Do I need to rinse white quinoa before cooking?
Yes, you should rinse white quinoa thoroughly in a fine-mesh strainer. This removes the naturally occurring saponins on the outer coating, which can cause a bitter or soapy taste.
What does white quinoa taste like?
White quinoa has the mildest flavor of all quinoa varieties, offering a light, nutty taste. Its delicate texture makes it more versatile for salads, breakfast porridges, and baking than the heartier red or black varieties.
How do you store white quinoa?
Dry white quinoa should be stored in an airtight container in a cool, dark place like a pantry, where it can last for up to a year. Cooked quinoa should be refrigerated and consumed within 5 to 7 days.
Can I freeze cooked white quinoa?
Yes, cooked white quinoa freezes very well. Spread it on a baking sheet to cool, then transfer to airtight bags or containers; it will maintain its quality in the freezer for up to 8-12 months.
