quinoa

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Quinoa (Chenopodium quinoa) is a small seed from the Andes that is cooked and eaten like a grain. It is naturally gluten-free, cooks in about 15 minutes and gives 14 g of protein and 7 g of fibre per 100 g uncooked, plus a good dose of magnesium and iron. Its protein is also of good quality: FAO notes that quinoa contains more of the amino acid lysine than most grains. The bitter coating on the seed, saponins, is usually removed during processing, and a quick rinse at home takes care of any that is left.

Quinoa nutrition per 100 g and per portion

Nutritif	Uncooked, 100 g	Portion: 50 g uncooked	Cooked, 100 g
Énergie	368 kcal	184 kcal	120 kcal
Protéine	14.1 g	7.1 g	4.4 g
Fat	6.1 g	3.0 g	1.9 g
Carbohydrate	64.2 g	32.1 g	21.3 g
of which fibre	7.0 g	3.5 g	2.8 g
Magnésium	197 mg	99 mg	64 mg
Fer	4.6 mg	2.3 mg	1.5 mg
Manganese	2.0 mg	1.0 mg	0.63 mg
Folate	184 µg	92 µg	42 µg

Source: USDA FoodData Central, SR Legacy: “Quinoa, uncooked” (FDC 168874) and “Quinoa, cooked” (FDC 168917), checked 4 November 2026. The 50 g portion is calculated from the uncooked record. The uncooked record also lists 457 mg phosphorus, 563 mg potassium and 3.1 mg zinc per 100 g; cooked quinoa has 0.87 g of sugars per 100 g. Values rounded.

Cooking adds a lot of water, so cooked quinoa looks much lighter on paper. Going by the energy values, 50 g of uncooked quinoa becomes roughly 150 g cooked, a normal side portion, and it still carries everything in the middle column.

Glycemic index

Quinoa is not listed in the summary table of the international GI tables (Atkinson 2008), so we do not give a number for it. What we can say from the USDA data: 100 g of cooked quinoa has 21.3 g of carbohydrate, of which 2.8 g is fibre, together with 4.4 g of protein. For comparison, boiled white rice has a GI of 73 and couscous 65 in the same tables. Eating quinoa with vegetables, legumes or fish, rather than on its own, keeps the meal balanced.

Health benefits: what the evidence says

• Protein quality. Protein content varies with the variety, from about 10 to 17% of the edible part. FAO describes quinoa as known more for its protein quality than its quantity: its amino acid profile exceeds FAO’s reference pattern for children aged 3-10 for all essential amino acids it assessed, and it is richer in lysine, the amino acid most grains lack. This is why quinoa is often called a “complete protein” for a plant food.
• Gluten-free. Coeliac UK lists quinoa among the naturally gluten-free grains. For quinoa flour and mixed products, look for a “gluten free” label, because flours can be milled where wheat is also milled.
• Fibre. A 50 g uncooked portion gives 3.5 g of fibre, about a seventh of the 25 g a day EFSA considers adequate for normal bowel function in adults.
• Minerals. Quinoa is a good source of magnesium, manganese, phosphorus and iron, and gives a useful amount of folate. Plant iron is absorbed less well than iron from meat, and FAO notes that saponins can lower mineral absorption, another reason to rinse.
• Plant-based meals. With its protein and fibre, quinoa is a practical base for vegetarian bowls and salads that keep you full.

Ayurveda: quinoa in the traditional system

Quinoa comes from South America and does not appear in the classical Ayurvedic texts. Modern teachers include it: in Usha and Vasant Lad’s food guidelines quinoa is favourable for Vata and Pitta, and favourable in moderation for Kapha. In plain words: it is a grain that fits all three types, with Kapha keeping portions modest. This is a traditional view, not a clinical finding.

How to cook and use quinoa

• Rinse first: put the quinoa in a fine sieve and rinse under cold running water for a minute, rubbing the seeds with your fingers, until the water no longer foams. This removes any remaining bitter saponins.
• Basic method: 1 part quinoa to about 2 parts water or stock, a pinch of salt, bring to the boil, cover and simmer for about 15 minutes until the water is absorbed and the little white “tails” appear. Leave covered for 5 minutes, then fluff with a fork.
• Salads: cold quinoa with concombre, tomates, persil, lemon and huile d'olive, tabbouleh-style; add chickpeas for more protein.
• Bowls: warm quinoa with roasted vegetables, avocat or baked saumon.
• Petit-déjeuner: cook quinoa in milk with a pinch of cinnamon and top with fruit and yogurt, like porridge.
• Storage: keep uncooked quinoa in a closed container in a dry place.

Who should be careful

• Coeliac disease. Quinoa is gluten-free, but mixed products, flours and ready meals may not be. Choose products labelled “gluten free” and check ingredient lists.
• Digestive comfort. If you are not used to fibre, start with smaller portions. Rinsing well also helps if quinoa tastes soapy or upsets your stomach.
• Diabetes. Quinoa is still a starchy food: 50 g uncooked gives about 32 g of carbohydrate. Watch the portion and pair it with vegetables and protein; check your own glucose response if you measure it.

Related entries and articles

• Sarrasin – another naturally gluten-free grain
• Bulgur – the wheat-based alternative for salads
• Lentilles et chickpeas – protein partners for quinoa bowls
• Épinard
• Plant-based meals for weight loss
• What is the glycemic index? (with food table)

FAQ

Is quinoa gluten-free?

Yes. Quinoa does not contain gluten and Coeliac UK lists it as a gluten-free grain. If you have coeliac disease, buy quinoa flour and quinoa products labelled “gluten free”, because they can be processed alongside wheat.

Do you have to rinse quinoa?

Most quinoa is already cleaned of its bitter saponin coating during processing, so rinsing is not always necessary. A quick rinse in a fine sieve removes any that is left and gives a milder taste.

Is quinoa a complete protein?

Quinoa has better-quality protein than most grains. According to FAO, it meets FAO’s reference pattern for children for the essential amino acids and is rich in lysine, which most grains lack. Per 100 g cooked it gives 4.4 g of protein, so combine it with legumes, dairy, eggs or fish for a high-protein meal.

Sources

1. USDA FoodData Central, SR Legacy: Quinoa, uncooked (FDC 168874). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Quinoa, cooked (FDC 168917). fdc.nal.usda.gov
3. FAO, International Year of Quinoa 2013: Nutritional value. fao.org
4. Coeliac UK: Grains (gluten-free and grains to check). coeliac.org.uk
5. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
6. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
7. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.