Quinoa seeds come from the Chenopodium quinoa plant, a grain crop originally cultivated in the Andean region of South America. Despite often being called a grain, quinoa is actually a pseudo-cereal because it’s the seed of a leafy plant. Quinoa has gained worldwide popularity due to its nutritional profile and versatility.
Quinoa seeds are small, round, and can be white, red, or black. They have a slightly nutty flavor and a fluffy texture when cooked, making them an excellent substitute for rice or other grains.
Nutritional Value of Quinoa Seeds (per 100g – uncooked):
| Nutrient | Amount |
|---|---|
| Energy | ~368 kcal |
| Protein | ~14 g |
| Total Fat | ~6 g |
| – Saturated Fat | ~0.7 g |
| Carbohydrates | ~64 g |
| – Sugars | ~0.9 g |
| Dietary Fiber | ~7 g |
| Calcium | ~47 mg |
| Iron | ~4.6 mg |
| Magnesium | ~197 mg |
| Phosphorus | ~457 mg |
| Potassium | ~563 mg |
| Zinc | ~3.1 mg |
| Vitamin B1 (Thiamine) | ~0.36 mg |
| Folate | ~184 µg |
Health Benefits of Quinoa Seeds:
- Complete Protein: Contains all nine essential amino acids, making it a rare plant-based complete protein source.
- Rich in Fiber: Supports healthy digestion and promotes satiety.
- Gluten-Free: Suitable for those with gluten intolerance or celiac disease.
- Supports Heart Health: High in magnesium and antioxidants, which help regulate blood pressure and reduce inflammation.
- Regulates Blood Sugar: Low glycemic index and fiber help maintain stable blood glucose levels.
- Supports Bone Health: Contains magnesium, phosphorus, and calcium beneficial for bone strength.
- Rich in Antioxidants: Helps fight oxidative stress and supports overall cellular health.