Calories in Quinoa

Often confused as a grain, quinoa is actually a seed obtained from the plant scientifically known as Chenopodium quinoa. Native to the Andes Mountains of Bolivia, Chile and Peru, quinoa seeds were an important source of food and nutrition for the indigenous people. Besides the seeds, its leaves too are edible, as they are closely related to species such as beets, spinach and tumbleweeds, but scarce in availability. For the Incas, quinoa was much more than just food source, they revered this seed and referred to it as chisaya mama, which means mother of all grains. And for good reason too. High on nutritional value combined with scarce quinoa calories, this seed is a must in our diet. Given below are details about the various nutrients in the seed and also quinoa calories.

Nutritional Value of Quinoa

Following is a quinoa nutritional value table, that can vary depending upon the way and form (raw, steamed, sprouted, fried, cooked or canned) in which it's consumed. However, this does not affect the amount of health benefits one can derive from it. The following table detailing nutrients and calories in quinoa, is for one ounce of cooked quinoa, equivalent to 28 g.

Nutrient	Nutritional Value
Water	20.0 g
Calories	33.6 calories
Protein	1.2 g
Calcium	4.8 mg
Potassium	48.2 mg
Magnesium	17.9 mg
Phosphorous	42.6 mg
Folate	11.8 mcg
Carbohydrates	6.0 g
Dietary Fiber	0.8 g
Total Fat	0.5 g

Quinoa Health Benefits

Considered a grain, but actually a seed, quinoa has been classified as a pseudo-cereal. Quinoa seeds get fluffy, creamy and acquire a crunchy texture with a nutty flavor when cooked. Don't be fooled by its small size, a handful of quinoa is a storehouse of important nutrients.

Protein Enriched: This seed is high in complete protein, as it is composed of all nine essential amino acids. This means one does not need additional amino acid supplementation (protein). Amino acid lysine, helps ensures tissue and cell growth, repair and maintenance of the body. Its well-balanced amino acid profile has made this seed a must in athletic diets.

Healthy Heart: A very good source of magnesium, it helps the body to reduce hypertension, and heart arrhythmias, and its antioxidant properties inhibits growth, promoting cardiovascular health from the ill implications of atherosclerosis (narrowing of the arteries). Antioxidants also protect the red blood cells from the harmful effects of free radicals.

High Fiber: A high intake of dietary fiber lowers the risk of pre-menopausal women developing breast cancer. Fiber also provides protection against development of gallstones. Fiber helps to reduce the secretion of bile acids, reducing the incidence of constipation and other bowel or intestinal related conditions, and lowers triglycerides.

Nutrient Source: According to a study by the Department of Applied Nutrition and Food Chemistry in Sweden, quinoa incorporated in diets for undernourished children has shown good promise. Quinoa seeds is an excellent source of protein, dietary fiber, phosphorus, copper, magnesium, zinc, potassium, vitamin B2, and vitamin E.

Quinoa calories is minimal, this attribute combined with high dietary fiber make quinoa excellent in weight management programs. Quinoa can be grounded into flour, or cooked with water.