Quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein (meaning it contains all nine essential amino acids).

What Are the Nutritional Facts for Quinoa?

Overall, quinoa has an incredible nutrition base. Compared with refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron. But aside from these key nutrients, one of the greatest nutrient profiles quinoa can offer is its level of protein.

Because protein makes up 15 percent of the grain, quinoa is a high-protein, low-fat grain option. It’s also naturally gluten-free, high in fiber, and provides many key vitamins and minerals, including vitamin B and magnesium, lists the U.S. Department of Agriculture’s (USDA) MyPlate guidelines. Because it is so nutrient-rich, quinoa is a wonderful choice for people on a gluten-free diet or any generally healthy diet.

What Are the Different Types of Quinoa?

Surprisingly, there are over 120 different varieties of quinoa as defined by the Whole Grains Council. Though the grain itself can manifest in a wide variety of colors (including purple!), the most common quinoa colors found across American grocers are white (also considered ivory or yellow quinoa), red, and black.

Interestingly enough, all three of these quinoa types cook and taste differently. While white quinoa has a fluffy post-cook texture, red and black quinoa are known to keep more of their shape and color after cooking. Red quinoa also has a heartier taste and chewier texture than the muted, bitter taste of white quinoa, while black quinoa tastes somewhat crunchy and slightly sweeter than either red or white.

What Are the Possible Health Benefits of Quinoa?

The amount of research on quinoa has grown tremendously over the years, in part because of the 2014 hype, but in larger part due to the seed’s continually recognized health benefits. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses and provide an ideal protein-packed substitute for gluten-free diets.

Whole grains like quinoa have been considered preventative for certain types of cancer due to their high levels of fiber. One study suggests that the dietary fiber in whole grains may help lower LDL, or “bad,” levels of cholesterol, boost digestive health, and potentially lower the risk for some gastrointestinal cancers, such as colon cancer. 

Another study found that consumers of magnesium-rich foods have a reduced risk of stroke. Because of its high magnesium levels (a cup of cooked quinoa contains about one-third of your daily recommended magnesium intake suggested by the USDA), eating quinoa on a regular basis can help maintain an optimal magnesium level, which has been linked to improvement in heart health.

Quinoa’s magnesium also makes it a healthy food for people with or at risk for type 2 diabetes - the condition is frequently linked to magnesium deficit.