Quinoa has surged in popularity as a health food, lauded for its impressive nutritional profile and versatility in the kitchen. Understanding the nutritional facts of cooked quinoa, especially per serving size, is key to incorporating it effectively into a balanced diet. This article delves into the detailed nutrition of cooked quinoa, highlighting its macronutrient composition, fiber content, and health benefits, all while focusing on what a standard serving can offer.
Nutritional Breakdown of Cooked Quinoa Per Serving
Typically, a standard serving size of cooked quinoa is around 1 cup (approximately 185 grams). This portion is not only satisfying but also packed with essential nutrients. Let’s break down what a single serving of cooked quinoa provides:
- Calories: A 1-cup serving of cooked quinoa contains approximately 222 calories. This moderate calorie count makes it a suitable choice for those mindful of their energy intake.
- Macronutrient Ratio: Cooked quinoa strikes a good balance of macronutrients, consisting of roughly 71% carbohydrates, 14.6% protein, and 14.2% fat. This distribution contributes to sustained energy and various bodily functions.
For a more granular look, the nutritional facts for 3.5 ounces (100 grams) of cooked quinoa are as follows:
- Calories: 120
- Water: 72% – contributing to hydration.
- Protein: 4.4 grams – a notable amount for a grain.
- Carbs: 21.3 grams – primarily complex carbohydrates.
- Sugar: 0.9 grams – naturally occurring sugars in minimal amounts.
- Fiber: 2.8 grams – a good source of dietary fiber.
- Fat: 1.9 grams – healthy fats contributing to overall nutrition.
Carbohydrates: Sustained Energy Source
Carbohydrates are the primary energy source in quinoa, making up about 21% of its cooked weight, which is similar to other grains like barley and rice. The majority of these carbs (around 83%) are starches, providing a steady release of energy. The remaining portion is composed of beneficial fiber and a small fraction of sugars (4%).
Quinoa boasts a low glycemic index (GI) of 53. This is a significant advantage as it indicates that quinoa consumption leads to a gradual increase in blood sugar levels, rather than a rapid spike. Diets rich in low-GI foods are often linked to a reduced risk of type 2 diabetes and cardiovascular diseases.
Fiber: Digestive Health and Beyond
Cooked quinoa is a superior source of fiber compared to common grains like brown rice and yellow corn. Fiber constitutes about 10% of the dry weight of cooked quinoa, with 80-90% being insoluble fiber, such as cellulose.
Insoluble fiber is crucial for digestive health, aiding in bowel regularity and potentially reducing the risk of diabetes. Moreover, some insoluble fiber in quinoa can be fermented in the gut, acting similarly to soluble fiber. This fermentation process nourishes beneficial gut bacteria, promoting a healthy gut microbiome, which is increasingly recognized for its role in overall wellness.
Quinoa also provides resistant starch, another type of fiber that escapes digestion in the small intestine and becomes food for beneficial bacteria in the large intestine. Resistant starch contributes to the production of short-chain fatty acids (SCFAs), which are vital for gut health and may lower the risk of various diseases.
Protein: A Complete Plant-Based Powerhouse
Protein is essential for building and repairing tissues, and cooked quinoa stands out as an excellent source of plant-based protein, containing 4.4% protein. This is higher than many other cereal grains, including rice, barley, and corn.
What sets quinoa apart is that it is a complete protein. This means it contains all nine essential amino acids that the human body cannot produce on its own and must obtain from food. Quinoa is particularly rich in lysine, an amino acid often limited in plant-based diets. It also provides ample amounts of methionine and histidine, further solidifying its status as a top-tier plant-based protein source.
Furthermore, the protein in quinoa is highly digestible, making it easily accessible for the body to utilize. This is especially beneficial for individuals seeking efficient protein sources.
Fat: Healthy Fats for Overall Well-being
A 3.5-ounce (100 gram) serving of cooked quinoa provides approximately 2 grams of fat. These fats are primarily composed of beneficial fatty acids such as palmitic acid, oleic acid, and linoleic acid. These types of fats are important for various bodily functions and contribute to a balanced dietary intake.
Conclusion: Cooked Quinoa – A Nutritious Staple
In summary, a serving size of cooked quinoa offers a wealth of nutritional benefits. It’s a good source of calories for energy, packed with complex carbohydrates and fiber for sustained energy and digestive health, and provides a significant amount of complete protein and healthy fats. Its low glycemic index further enhances its appeal as a health-conscious food choice. Incorporating cooked quinoa into your diet is a smart way to boost your nutrient intake and enjoy a versatile and delicious grain.
