How many calories are in quinoa (cooked)?

Quinoa is a pseudo-grain packed with protein and essential nutrients, making it an excellent alternative for vegetarians and those who avoid red meat for health, ethical, or dietary reasons. Often referred to as a "superfood," quinoa has gained global popularity in recent years.

The calories in cooked quinoa are 120 calories per 100 grams.

What is Quinoa?

Quinoa is an edible seed often called "vegetarian caviar" due to its rich nutritional profile and versatility. It has become a healthy substitute for grains like wheat in Western countries and beyond, thanks to its superior nutrient density and gluten-free nature.

Nutritional Profile of Quinoa

Quinoa is a powerhouse of essential nutrients:

• • Protein: Quinoa contains all nine essential amino acids, making it a complete protein source—a rarity among plant-based foods.
  • Vitamins and Minerals: It is rich in B vitamins, vitamin E, magnesium, potassium, phosphorus, and iron. These nutrients support energy production, brain health, and overall vitality.
  • Omega-3 Fatty Acids: These heart-healthy fats reduce inflammation and support cardiovascular health.
  • Antioxidants: Quinoa is a great source of antioxidants that protect the body against oxidative stress and free radical damage.
  • Dietary Fiber: Its high fiber content promotes digestive health and helps maintain a feeling of fullness, making it beneficial for weight management.

Health Benefits of Quinoa

1. 1. Complete Protein Source: Unlike most plant-based foods, quinoa provides all essential amino acids, making it ideal for vegetarians, vegans, and athletes.
   2. Supports Heart Health: Its omega-3 fatty acids, fiber, and potassium contribute to reduced cholesterol levels and better blood pressure management.
   3. Gluten-Free Alternative: For individuals with celiac disease or gluten sensitivity, quinoa offers a safe and nutritious substitute for wheat-based products.
   4. Energy and Endurance: Its high levels of iron and magnesium enhance oxygen delivery to cells and muscle function, boosting energy levels.
   5. Promotes Digestive Health: The fiber in quinoa aids digestion, supports gut health, and helps prevent constipation.

How to Incorporate Quinoa into Your Diet

Quinoa’s mild, nutty flavor and fluffy texture make it a versatile ingredient:

• • Salads: Add cooked quinoa to salads for a protein boost and texture.
  • Bowls and Side Dishes: Use quinoa as a base for Buddha bowls, stir-fries, or as a side dish seasoned with herbs and spices.
  • Breakfast Option: Enjoy quinoa as a warm breakfast cereal with fruits, nuts, and honey.
  • Soups and Stews: Add it to soups and stews as a thickening agent or a nutrient-rich addition.
  • Desserts: Use it in puddings, energy bars, or baked goods for a healthy twist.

Conclusion

Quinoa is not just a food—it’s a nutritional powerhouse that caters to diverse dietary needs. Whether you’re looking for a plant-based protein source, a gluten-free grain alternative, or simply a way to improve your overall health, quinoa is a smart choice. Its wide range of vitamins, minerals, and antioxidants makes it a valuable addition to any diet.