Quinoa has surged in popularity as a health food, celebrated for its impressive nutritional profile and versatility in the kitchen. Understanding the nutritional value of quinoa, especially per serving, is crucial for incorporating it effectively into a balanced diet. This article delves into the nutrition facts of cooked quinoa, focusing on a standard serving size to help you make informed dietary choices.
Nutritional Breakdown of Cooked Quinoa
Cooked quinoa is a nutritional powerhouse, offering a balanced mix of macronutrients and micronutrients. It is composed of approximately 71% carbohydrates, 14.6% protein, and 14.2% fat, making it a well-rounded food source.
A typical serving size of one cup (approximately 185 grams) of cooked quinoa contains around 222 calories. For a more granular look, a 3.5-ounce (100 grams) serving of cooked quinoa provides a slightly smaller portion, containing approximately 120 calories. This makes quinoa a moderately calorie-dense food, providing substantial nutrients for its caloric content.
Here’s a detailed nutrition breakdown for a 3.5-ounce (100 grams) serving of cooked quinoa:
- Calories: 120
- Water: 72%
- Protein: 4.4 grams
- Carbs: 21.3 grams
- Sugar: 0.9 grams
- Fiber: 2.8 grams
- Fat: 1.9 grams
Carbohydrate Content in Cooked Quinoa
Carbohydrates constitute a significant portion of cooked quinoa, making up about 21% of its composition, which is comparable to other grains like barley and rice. The majority of these carbs, around 83%, are in the form of starches, providing sustained energy release. The remaining carbohydrates are primarily fiber, with a small fraction as sugars (about 4%).
Quinoa is also recognized for its low glycemic index (GI) of 53. This low GI score indicates that quinoa consumption leads to a gradual increase in blood sugar levels, rather than a rapid spike. Foods with a low glycemic index are often recommended as part of a healthy diet, potentially reducing the risk of type 2 diabetes and cardiovascular diseases. Incorporating low GI foods like quinoa can contribute to better blood sugar management and overall metabolic health.
Fiber Richness of Cooked Quinoa
One of the standout nutritional benefits of cooked quinoa is its high fiber content. It surpasses brown rice and yellow corn in fiber, making it an excellent choice for boosting dietary fiber intake. Fiber accounts for approximately 10% of the dry weight of cooked quinoa. A significant portion of this fiber, 80% to 90%, is insoluble fiber, primarily cellulose.
Insoluble fiber is known for its role in promoting digestive health and may be associated with a reduced risk of diabetes. Furthermore, some insoluble fiber in quinoa can undergo fermentation in the gut, similar to soluble fibers. This fermentation process nourishes beneficial gut bacteria, contributing to improved gut health and overall well-being.
Quinoa also contains resistant starch, another type of fiber that escapes digestion in the small intestine and reaches the large intestine. Resistant starch serves as a prebiotic, feeding beneficial bacteria in the gut. This process leads to the production of short-chain fatty acids (SCFAs), which are vital for gut health, reducing inflammation, and potentially lowering the risk of chronic diseases.
Protein Profile: A Complete Protein Source
Protein is essential for numerous bodily functions, serving as the building blocks for tissues, enzymes, and hormones. Cooked quinoa stands out among grains as a good source of protein, providing 4.4 grams of protein per 100 grams serving. This is notably higher than many common cereal grains like barley, rice, and corn.
Quinoa is celebrated as a complete protein source. This means it contains all nine essential amino acids that the human body cannot produce on its own and must obtain from dietary sources. Quinoa is particularly rich in lysine, an amino acid often limited in plant-based diets. It also provides substantial amounts of methionine and histidine, further solidifying its status as a high-quality plant-based protein option.
Moreover, the protein in quinoa is highly digestible, meaning the body can efficiently absorb and utilize the amino acids. This high digestibility enhances the nutritional value of quinoa, making it an excellent protein source for various dietary needs, including vegetarian and vegan diets. Being gluten-free, quinoa is also a safe and nutritious protein source for individuals with gluten sensitivities or celiac disease.
Fat Content and Types in Cooked Quinoa
While quinoa is not a high-fat food, it does provide a small amount of healthy fats. A 3.5-ounce (100 grams) serving of cooked quinoa contains approximately 2 grams of fat. The fat composition of quinoa is noteworthy, as it primarily consists of beneficial fatty acids such as palmitic acid, oleic acid, and linoleic acid.
These fatty acids, particularly oleic and linoleic acid, are known for their heart-health benefits. Oleic acid is a monounsaturated fatty acid also found in olive oil, while linoleic acid is an essential omega-6 fatty acid. Incorporating quinoa into your diet can contribute to a healthy intake of these beneficial fats.
Conclusion: Incorporating Cooked Quinoa into Your Diet
Cooked quinoa, in a typical serving size of one cup or 100 grams, is a nutrient-dense food that offers a wealth of health benefits. Its balanced macronutrient profile, rich fiber content, complete protein, and healthy fats make it an excellent addition to any diet. Understanding the “Quinoa Serving Size Cooked” and its corresponding nutritional value empowers you to make informed choices for a healthier lifestyle. Whether you are looking to boost your protein intake, increase your fiber consumption, or simply explore nutritious grain alternatives, quinoa is a versatile and beneficial option to consider.
