Quinoa is a popular grain known for its impressive nutritional profile. Understanding the Serving Size Of Cooked Quinoa is key to incorporating it effectively into a balanced diet. This article delves into the nutritional facts of cooked quinoa per serving, highlighting its calories, macronutrients, and health benefits.
A standard serving size of cooked quinoa is generally considered to be 1 cup, which is approximately 185 grams. Alternatively, nutritional information is often presented per 100 grams of cooked quinoa for easier comparison. Both measurements offer valuable insights into what quinoa provides nutritionally.
Calories in a Serving of Cooked Quinoa
One cup (185 grams) of cooked quinoa contains approximately 222 calories. If you are watching your calorie intake, knowing the calorie count per serving size is crucial for meal planning. For a smaller 3.5-ounce (100 grams) serving, the calorie content is around 120. This makes quinoa a moderately calorie-dense food, providing a good amount of energy in a relatively small serving.
Macronutrient Breakdown per Serving
Cooked quinoa is a balanced source of macronutrients, comprising carbohydrates, protein, and fats. A 100-gram serving of cooked quinoa offers the following approximate macronutrient composition:
- Protein: 4.4 grams. Quinoa stands out among grains due to its higher protein content, making it a valuable plant-based protein source.
- Carbs: 21.3 grams. These carbohydrates are primarily complex carbs, offering sustained energy release.
- Fat: 1.9 grams. While quinoa is not high in fat, it provides healthy fats, contributing to overall nutrition.
Water content is also significant, making up about 72% of cooked quinoa, which contributes to satiety and hydration.
Carbohydrates and Fiber in Cooked Quinoa Serving
Carbohydrates are the primary macronutrient in cooked quinoa, making up about 21% of its cooked weight. A significant portion of these carbs is starch, providing energy. However, quinoa also contains beneficial fiber. In a 100-gram serving, you get about 2.8 grams of fiber.
This fiber content is higher than in many common grains like brown rice and corn. The fiber in quinoa is mostly insoluble, which is known to aid in digestive health and may play a role in reducing the risk of diabetes. Furthermore, quinoa contains resistant starch, a type of fiber that feeds beneficial gut bacteria, promoting gut health and potentially lowering disease risk.
Quinoa also has a relatively low glycemic index (GI) of 53. This means that the carbohydrates in quinoa are digested and absorbed more slowly, leading to a gradual rise in blood sugar levels rather than a rapid spike. This low GI makes quinoa a favorable carbohydrate choice, especially compared to high-GI grains, as it can contribute to better blood sugar control and may reduce the risk of type 2 diabetes and heart disease.
Protein Content and Amino Acids in a Serving of Quinoa
Protein is a crucial macronutrient, and quinoa is notable for being a complete protein. A 100-gram serving of cooked quinoa provides 4.4 grams of protein. What makes quinoa protein unique is its amino acid profile. It contains all nine essential amino acids, which the 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 good amounts of methionine and histidine. This complete protein profile, combined with its digestibility, makes quinoa an excellent protein source, particularly for vegetarians and vegans, or anyone looking to increase plant-based protein intake.
Fat Profile in Cooked Quinoa Serving
While not a high-fat food, quinoa does contribute some healthy fats to your diet. A 100-gram serving of cooked quinoa contains approximately 2 grams of fat. The fat in quinoa is primarily composed of beneficial fatty acids like palmitic acid, oleic acid, and linoleic acid. These fats are important for overall health, contributing to cell function and providing energy.
Conclusion: Quinoa Serving Size for Optimal Nutrition
Understanding the serving size of cooked quinoa and its nutritional components highlights its value as a nutrient-rich food. A typical serving provides a moderate amount of calories, a good balance of complex carbohydrates and fiber, a notable amount of complete protein, and healthy fats. Incorporating a serving of cooked quinoa into your diet can contribute to meeting your daily nutrient needs and support overall health and well-being. Whether you choose a 1-cup serving or adjust the portion to fit your dietary needs, quinoa is a versatile and nutritious grain to include in a healthy eating plan.
