Quinoa’s reputation as a superfood rests on hard numbers. While many foods earn health halos based on marketing, quinoa’s nutritional profile genuinely stands out — particularly its complete protein, mineral density, and fiber content. This page is your reference for those numbers.
All values below are based on USDA FoodData Central data for cooked quinoa, per 1 cup (185g) serving, unless otherwise noted.
Macronutrient Breakdown (Per Cup Cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 222 | — |
| Protein | 8.1g | 16% |
| Total Fat | 3.6g | 5% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 39.4g | 14% |
| Dietary Fiber | 5.2g | 19% |
| Sugars | 1.6g | — |
| Water | 132g | — |
A few things jump out immediately. The protein content is high for a plant food — nearly double what you get from the same volume of cooked white rice (4.4g per cup). The fiber is solid at 5.2 grams, which is about three times what cooked white rice provides. And the calorie count is moderate, making quinoa a nutrient-dense choice that delivers a lot of nutritional value per calorie.
The Complete Protein Story
This is quinoa’s most celebrated nutritional feature, and it deserves a detailed explanation.
Proteins are built from amino acids. There are 20 amino acids that the human body uses to build proteins, and 9 of them are “essential” — meaning the body cannot synthesize them and they must come from food. Most plant foods are low in one or more essential amino acids (a “limiting amino acid”), which is why nutritionists traditionally recommended combining plant proteins (beans and rice, for example) to get all nine.
Quinoa contains all nine essential amino acids in sufficient quantities to qualify as a complete protein. Here is the breakdown per 1 cup cooked:
| Essential Amino Acid | Amount (mg) | Role |
|---|---|---|
| Histidine | 288 | Tissue repair, immune function |
| Isoleucine | 332 | Muscle metabolism, energy regulation |
| Leucine | 532 | Muscle protein synthesis, wound healing |
| Lysine | 482 | Collagen formation, calcium absorption |
| Methionine | 178 | Metabolism, detoxification |
| Phenylalanine | 378 | Neurotransmitter production |
| Threonine | 296 | Structural proteins (collagen, elastin) |
| Tryptophan | 84 | Serotonin production, sleep regulation |
| Valine | 382 | Muscle repair, energy production |
The standout here is lysine. Most grains and cereals are significantly deficient in lysine — it is the limiting amino acid in wheat, rice, corn, and oats. Quinoa has substantially more lysine than any of these, which is the primary reason it qualifies as a complete protein.
For vegetarians and vegans, this matters. A single cup of quinoa provides meaningful amounts of every essential amino acid without needing to be combined with other protein sources at the same meal.
Vitamins
| Vitamin | Amount | % Daily Value |
|---|---|---|
| Folate (B9) | 78 mcg | 19% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Vitamin B6 | 0.2 mg | 12% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin E | 1.2 mg | 8% |
| Pantothenic acid (B5) | 0.3 mg | 6% |
Quinoa is particularly notable for its folate content. Folate is a B vitamin critical for DNA synthesis and cell division, and it is especially important during pregnancy. One cup of cooked quinoa provides nearly one-fifth of the daily recommended folate intake — a significant contribution from a single food.
Minerals
This is where quinoa really shines. It is one of the most mineral-dense foods in any category.
| Mineral | Amount | % Daily Value |
|---|---|---|
| Manganese | 1.2 mg | 52% |
| Magnesium | 118 mg | 28% |
| Phosphorus | 281 mg | 22% |
| Copper | 0.4 mg | 44% |
| Iron | 2.8 mg | 16% |
| Zinc | 2.0 mg | 18% |
| Potassium | 318 mg | 7% |
| Selenium | 5.2 mcg | 9% |
Manganese is the standout — a single cup provides over half the daily value. Manganese is involved in bone formation, blood clotting, and metabolism of carbohydrates and fats.
Magnesium is another major contributor. Many adults do not get enough magnesium from their diets (it is sometimes called the most common mineral deficiency in developed countries). Magnesium plays a role in over 300 enzymatic reactions including muscle and nerve function, blood sugar control, and blood pressure regulation.
Iron in quinoa is the non-heme form (plant-based iron), which is less readily absorbed than the heme iron in meat. To improve absorption, eat quinoa with a source of vitamin C — a squeeze of lemon juice, some bell peppers, or tomatoes will significantly increase how much iron your body absorbs.
A Note on Phytic Acid
Quinoa contains phytic acid (also called phytate), an antinutrient that can bind to minerals like iron, zinc, and magnesium and reduce their absorption. This is true of virtually all whole grains, seeds, legumes, and nuts.
Rinsing and cooking quinoa reduces phytic acid content. Soaking quinoa for several hours before cooking reduces it further. For most people eating a varied diet, phytic acid in quinoa is not a concern — the total mineral content is high enough that even with some reduction in absorption, you are still getting substantial amounts.
How Quinoa Compares to Other Foods
Understanding quinoa’s nutrition in isolation is useful. Understanding it in comparison is even better. For a full comparison to rice specifically, see our quinoa vs rice deep dive.
| Per 1 cup cooked | Quinoa | White Rice | Brown Rice | Oats | Couscous |
|---|---|---|---|---|---|
| Calories | 222 | 206 | 248 | 307 | 176 |
| Protein | 8.1g | 4.4g | 5.5g | 10.7g | 6.0g |
| Fiber | 5.2g | 0.6g | 3.5g | 8.2g | 2.2g |
| Iron | 16% DV | 2% DV | 5% DV | 12% DV | 4% DV |
| Magnesium | 28% DV | 5% DV | 21% DV | 27% DV | 7% DV |
| Complete protein? | Yes | No | No | No | No |
| Gluten-free? | Yes | Yes | Yes | No* | No |
*Oats are naturally gluten-free but frequently contaminated.
The comparison tells a clear story: quinoa matches or exceeds most alternatives across nearly every nutritional metric, with the added advantage of complete protein and naturally gluten-free status.
Glycemic Index and Blood Sugar Impact
Quinoa has a glycemic index (GI) of approximately 53, which falls in the low GI category (under 55). For comparison:
- White rice: GI 73 (high)
- Brown rice: GI 68 (medium)
- White bread: GI 75 (high)
- Sweet potato: GI 63 (medium)
- Lentils: GI 32 (low)
The combination of low GI, high fiber, and substantial protein means quinoa produces a slower, more sustained rise in blood sugar compared to refined grains. This makes it a particularly good option for people managing blood sugar levels, including those with type 2 diabetes or prediabetes. Our guide on quinoa for diabetics explores the research and practical strategies in detail.
Antioxidant Content
Quinoa contains several important antioxidant compounds:
Quercetin — A flavonoid with anti-inflammatory and antihistamine properties. Quinoa is actually one of the richest food sources of quercetin, with higher concentrations than many well-known sources like cranberries.
Kaempferol — Another flavonoid associated with reduced risk of chronic diseases including heart disease. Found in significant amounts in quinoa.
Anthocyanins — Present primarily in red and black quinoa varieties. These are the same compounds that give blueberries and red cabbage their color, and they have strong antioxidant activity.
Saponins — While usually discussed as the bitter compounds to rinse off, saponins also have documented antioxidant and anti-inflammatory properties. Some researchers are studying whether leaving a small amount of saponins on the quinoa (partial rinsing) offers health benefits without the bitter taste.
Quinoa for Specific Dietary Needs
For vegetarians and vegans: Quinoa is one of the best plant-based complete proteins available. It provides all essential amino acids without the need for food combining at the same meal.
For gluten-free diets: Quinoa is naturally gluten-free. If you have celiac disease, choose certified gluten-free brands to avoid cross-contamination. See our guide on whether quinoa is truly gluten-free for details.
For weight management: At 222 calories per cup with 8g protein and 5g fiber, quinoa is nutrient-dense and satiating. Its ability to promote fullness may help with weight management over time.
For athletes and active individuals: The complete amino acid profile supports muscle recovery and repair. The complex carbohydrates provide sustained energy for training and competition.
For pregnancy: The high folate content (19% DV per cup) supports fetal development. The iron and protein are also important during pregnancy when nutritional demands increase.
How to Get the Most Nutritional Value
- Rinse but do not over-soak. Rinsing removes bitter saponins without significantly affecting nutrient content. Extended soaking (12+ hours) can leach some water-soluble vitamins and minerals.
- Pair with vitamin C. Eat quinoa with tomatoes, bell peppers, citrus, or other vitamin C sources to boost iron absorption.
- Cook al dente, not mushy. Overcooking any food degrades heat-sensitive nutrients. Follow proper cooking methods for the best nutritional and textural result.
- Eat the rainbow. Incorporate white, red, and black quinoa into your diet to get the full spectrum of antioxidant compounds.
- Do not rely on quinoa alone. Quinoa is exceptional, but no single food provides everything. Use it as a cornerstone alongside vegetables, fruits, healthy fats, and other protein sources.
For a deeper understanding of what makes quinoa unique among foods, start with our complete guide to quinoa.
