📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 368 kcal | 18% | |
| Carbohydrates | 64.2g | 21% | |
| Dietary fibre | 7.0g | 25% | |
| Sugars | 2.4g | — | |
| Glycaemic Index | 53 — Low | — | |
| Protein (complete) | 14.1g | 28% | |
| Manganese | 2.0mg | 100% | |
| Phosphorus | 457mg | 46% | |
| Magnesium | 197mg | 49% | |
| Folate | 184µg | 46% | |
| Iron | 4.6mg | 26% | |
| Zinc | 3.1mg | 26% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Quinoa contains all nine essential amino acids in meaningful quantities — including lysine, which is deficient in most grains. This makes quinoa one of very few plant foods (alongside soy and hemp) providing protein quality comparable to animal sources. A 100g dry serving provides 14.1g of complete protein, making it invaluable for vegan and vegetarian athletes.
Quinoa is naturally and completely gluten-free — making it the most nutritious gluten-free grain alternative for people with coeliac disease or gluten sensitivity. Unlike rice (very low protein, low fibre) or corn (low protein), quinoa provides complete protein and meaningful fibre alongside its carbohydrate, making it a significantly more nutritious coeliac-safe option.
Quinoa's GI of 53 is at the low boundary — significantly lower than white rice (73) or most refined grain products. The high protein content further moderates blood glucose response by slowing gastric emptying. Clinical studies show quinoa consumption produces a significantly lower postprandial glucose response than white bread or refined grain products.
Quinoa provides 100% of daily manganese, 49% of magnesium and 46% of phosphorus per 100g — the three minerals most important for bone matrix formation and mineralisation alongside calcium. Combined with its iron (26% RDI) and zinc (26% RDI), quinoa provides exceptional mineral nutrition for bone health and enzyme function.
⚠️ Who should limit or avoid
Raw quinoa has a natural bitter saponin coating on the outer hull that can cause digestive discomfort and reduce nutrient absorption. Most commercially sold quinoa is pre-washed, but rinsing under cold water for 1–2 minutes before cooking is still recommended to remove any remaining saponins and bitterness.
Quinoa contains moderate oxalates. People with a history of calcium oxalate kidney stones should limit intake and consult their dietitian. Cooking reduces oxalate content.
Some people experience digestive sensitivity to quinoa — bloating, gas or loose stools — even after rinsing. This is thought to be related to residual saponins or FODMAPs. Start with small portions (¼ cup dry) and assess tolerance before consuming regularly.
🛒 How to buy quinoa
White quinoa is the mildest flavour and fluffiest texture — best for everyday use, salads and as a rice substitute. Red quinoa has a slightly nuttier flavour and holds its shape better after cooking — best for salads and grain bowls. Black quinoa has the most intense flavour and highest antioxidant content from its darker pigments. All three have nearly identical protein and mineral profiles — choose by intended use.
Place dry quinoa in a fine mesh strainer and rinse under cold running water for 1–2 minutes, rubbing the grains together. The water may appear slightly soapy — that is the saponins washing away. Skip this step and cooked quinoa can taste bitter and cause digestive discomfort. Pre-rinsed quinoa (labelled as such) still benefits from a quick rinse.
Fresh quinoa grains are uniform in colour, dry and free-flowing. Any clumping indicates moisture exposure. Smell the dry grain — fresh quinoa has a faint, clean, slightly earthy smell. Rancid quinoa smells sour or musty. Buy from stores with high turnover and check best-before dates — older quinoa takes longer to cook and has reduced flavour.
🧊 Storage tips & shelf life
Dry quinoa is shelf-stable for 1–2 years in a sealed container away from heat and light. The relatively low oil content makes it more stable than most seeds and nuts. A cool dark pantry is perfectly adequate.
Cooked quinoa keeps well in the fridge for up to 7 days — longer than most cooked grains. Cook a large batch and use throughout the week in salads, bowls and as a side. Reheat with a splash of water to refresh texture.
Cooked quinoa freezes very well with minimal texture change. Portion into 150g serves in zip-lock bags, flatten and freeze. Add directly to soups and stews from frozen, or thaw overnight in fridge for salads and grain bowls.
📖 About quinoa — complete guide
Quinoa's story begins in the high Andes of South America approximately 5,000 years ago, where the Inca cultivated it as a sacred crop — calling it 'chisaya mama' (mother of all grains) and using it as an offering to the sun god Inti. Spanish conquistadors understood its importance to Inca civilisation and deliberately destroyed quinoa crops as a strategy for cultural suppression, replacing them with wheat and barley. This agricultural intervention pushed quinoa toward extinction outside the Andean highlands for several centuries. Its rediscovery by Western nutrition scientists in the 1980s triggered the 'quinoa boom' of the 2000s and 2010s — which ironically raised prices so dramatically that many Bolivian farming families who had grown quinoa for subsistence could no longer afford to eat it.
Nutritionally, quinoa's defining characteristic is its protein completeness — a property almost unique among plant foods. Most plant proteins are 'incomplete' — they lack one or more essential amino acids in sufficient quantities. Grains are typically low in lysine; legumes are low in methionine. Quinoa contains both in meaningful amounts, along with all other essential amino acids at levels comparable to casein (the reference protein in animal nutrition). This is why quinoa is frequently used as a complete protein source in vegan athlete diets, where achieving adequate lysine from plant sources is otherwise challenging. The protein digestibility-corrected amino acid score (PDCAAS) for quinoa is approximately 0.9 — close to the maximum of 1.0 achieved by egg white.