Quinoa Benefits & Nutrition
Quinoa benefits: nutrition per 100 g (368 kcal, 7 g fibre), how to use it, how much to eat a day, who should be careful and the best season in India.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Seeds, nuts & grains
- 368 kcalenergy
- 14.1 gprotein
- 7 gfibre
- Year-roundbest season in India
Per 100 g (uncooked) 🟢 In season now
Health benefits of quinoa
- A complete plant protein containing all essential amino acids.
- Gluten-free whole grain (technically a seed).
- Is a source of magnesium, iron and folate.
How to eat it
Rinse well, cook 1 cup with 2 cups water; use like rice, in salads or upma.
How much a day: ½–1 cup cooked.
Who should be careful
- Rinse to remove bitter saponins.
- Moderately high in oxalate.
Best season in India
Year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of quinoa?
A complete plant protein containing all essential amino acids. Gluten-free whole grain (technically a seed). Is a source of magnesium, iron and folate.
How much quinoa can I have a day?
½–1 cup cooked. Rinse well, cook 1 cup with 2 cups water; use like rice, in salads or upma.
Who should be careful with quinoa?
Rinse to remove bitter saponins. Moderately high in oxalate.
When is quinoa in season in India?
Year-round.
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Who wrote and checked this
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