What Is Quinoa? – Health Benefits And Nutritional Profile

What Is Quinoa? - Health Benefits And Nutritional Profile

What is quinoa? A lot of people are still in the dark about this nutrient dense superfood, and have no idea how or when to use it. It is however, way more versatile than you might think, and can be added happily to both sweet and savoury dishes as either a side, or the star of the show at any meal of the day. Yes, that’s the beauty of this superfood grain and in this post I will explain its truly mind-blowing health benefits and nutritional profile.

Quinoa is presumed by most to be a grain, but is in fact actually a seed from a flowering plant in the amaranth family. The very fact that it is a seed makes it much healthier and more digestible to eat; and given the fact that it can easily be used in place of your normal higher carb, lower nutrient grains makes it a wonderfully healthful, fat burning food.

Quinoa: The ancient grain!

ancient pyramids in Egypt

This awesome seed has been used since ancient times, and was eaten by the Inca’s who powered themselves on it whilst building the pyramids. This would have certainly been no mean feat requiring huge amounts of muscle power, which they derived mainly from quinoa. So take heed muscle builders of the world as this little seed packs a powerful amino acid punch, and is actually a complete protein on its own, no meat required!

Is quinoa better for you than rice?

white and black rice

The answer to that is yes! Not only is it more nutritionally dense than rice (even wholegrain rice), it also is MUCH higher in protein and nutrition. It is better for you nutritionally than any other grain that you wish to swap it with, and you can eat it everyday in place of any of your usual carbohydrates such as rice, pasta, couscous, bulgar wheat and white potatoes. It is super versatile, has a neutral flavour, and easily soaks up the flavours of other foods making it perfect to add to soups, casseroles, or pretty much anything you fancy.

I eat it in the morning in one of my favorite quinoa breakfast recipes and it really gives me a boost of brain powder and energy for the day.

The most common types of quinoa come in the white, red or black variety. The white tends to go well as a replacement for rice as it more readily absorbs flavours; but the others hold their texture and shape well, and are better in cold salads or dishes where you need some texture and bite. It’s also be a good idea to mix them up together so you get the whole range of nutrients and textures.


Quinoa’s carbohydrate content comes in at about mid range, but this is no reason to exclude it from a general low carb diet as it also offers many benefits that other carbohydrates don’t, such as a high protein content and LOTS of nutrients including fiber, magnesium, phosphorus, zinc, lysine, iron, and a range of B vitamins.

Nutritional profile of 1 cup of cooked quinoa (185G):

  • Manganese – 58% RDA
  • Magnesium – 30% RDA
  • Phosphorus – 28% RDA
  • Folate – 19% RDA
  • Copper – 18% RDA
  • Iron – 15% RDA
  • Zinc – 13% RDA
  • Potassium – 9% RDA

What Is Quinoa? – Health Benefits And Nutritional Profile


woman flexing her triceps

Quinoa is high in protein, and the only known plant food to contain ALL the essential amino acids which are the building blocks of protein and crucial to good health. This makes it not only perfect for vegetarians and vegans, but also a fantastic food for those in training who are wishing to build lean muscle mass without the use of too many acid forming animal proteins.

You will need to find out more about other high sources of plant based protein if you are thinking of becoming vegan or plant based, as these will become staples in your diet. Quinoa is one of these proteins you will need along with many others, all of which have their own set of unique nutrients that help to give you a well rounded diet.


Using quinoa instead of the usual gluten free products such as potato, corn, rice, and tapioca flour is a lot healthier as it has a FAR superior antioxidant and nutrient content. Obviously, the others have their place if not just for variety, but you really should try to add quinoa as much as possible if you want to have superior health and strength.

And don’t forget that a good deal of gluten free products are actually far from healthy, especially things like breads, biscuits, cakes and all those other naughty but nice junk foods. These are often laden with sugar, unhealthy fats, and often nasty chemicals and additives to help aid with texture, taste, and preservation.


meditating in nature

There are literally thousands of trace nutrients in quinoa consisting of many that we are not familiar with or have even heard of. The two particular antioxidants that quinoa is abundant in are quercetin and kaempferol. These have been widely studied in animals, and have been found to be anti-inflammatory, anti-viral, anti-cancer, and anti-depressant.

This is interesting, because the main ways to alleviate depression and anxiety is to eat a low GI diet high in antioxidants and omega 3’s; and quinoa happens to have ALL of these benefits rolled into one. So this has got to be a no-brainer if you want to feel happier, calmer and generally more zen!


cooked white quinoa

Quinoa has more fiber than other grains, which is yet another (if you needed any more) reason why it is so super healthful. Fiber is needed to lower a food’s GI and ensure a slow release of energy, but it also lowers cholesterol, fills you up, and stops you from snacking in-between meals, which all of course means help with fat burning, weight loss, and weight maintenance.

Fiber also plays a huge role in digestive tract health and helps keep you regular; both of which keep your body detoxified and you firing on all cylinders with energy and vitality. And lets not forget about the beautiful glowing complexion you will have when your are detoxifying adequately, as fiber literally drags impurities out of your system through the digestive tract.


toned stomach

All of these extra nutrients and protein help to slow down the rate in which quinoa’s carbohydrates hit the bloodstream, thus making it a low GI food. GI (glycemic index) is the measurement of how fast the sugars in a food get into the bloodstream for energy, and the slower the better when it comes to health.

High GI foods cause a much stronger insulin response from the pancreas, which in turn can lead to those sugars be stored away as dangerous belly fat; whereas low GI foods offer a slow release of sugars that will be more readily burnt off as energy. This is definitely something to  consider when choosing your carbohydrates for your meals.

Low GI Carbs for weight loss:-

Instead of eating bread, rice, pasta, couscous, white potatoes and other high carb foods, you should try to use, not only quinoa, but also lentils, beans, chickpeas, millet, oats, pulses, amaranth, and buckwheat. These are all lower GI complex carbohydrates that will leave you feeling less bloated and with more energy; plus they are far more nutritionally superior to high GI junk foods.

How do I cook quinoa?

cooked white and red quinoa

Cooking quinoa is pretty easy and no more fuss than cooking any other grain or pasta. Just boil in a little salted water if you want it straight up; or I personally prefer to cook it with a stock cube for flavour. If you decide to do this then only use as much water as it needs to cook the quinoa in and no more; you can then add more water in if needed as you go along. This way you won’t throw away any water at the end and lose the flavours you have added; OR alternately you could add spices of your choice afterwards.

Quinoa should be either soaked for a few hours first to get rid of impurities, or washed thoroughly before use. This Youtube video will give you some other ways to prepare your quinoa so you can always keep it fresh and exiting.

If you have any other suggestions on how to prepare or use this mighty seed then please feel free to share your thoughts below. I would love to hear your thoughts and will get back to you ASAP. Thanks, and happy quinoa cooking!

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Stefanie Taylor
Plant based eating is set to EXPLODE in 2019! And I myself have been living this healthful lifestyle for over 2 years and feel pretty awesome for it. So, I decided to design this website to share the experiences of my own plant based transformation with others; and to also show how I did it safely and healthily to ensure I met all my nutritional requirements.

Good nutrition has helped me through many health issues in the past. I have lived, breathed, studied, tried, and tested healthy foods and food fads for as long I can remember. but I know that plant based eating is most definitely here to stay. Additionally, I have studied Sports Nutritional Advisory, Nutritional Therapy, and Clinical Weight Loss to add to my knowledge and understanding of nutritional human needs.

This website is not intended to treat or diagnose any medical disease or illness. It's merely meant as a way of showing you how to boost your health through the eating of more nutritious plant foods, instead of junk foods.

Oh, and thanks for stopping by! Have a happy plant based life, and please feel free to drop me a line in the comments thread below any time :)

16 thoughts on “What Is Quinoa? – Health Benefits And Nutritional Profile”

  1. I have never made quinoa before, but I have had it and I actually love it. I am always low in magnesium, and supplements only have 3%, which is crazy. So now that I see I can get this from something I love, I am going to purchase it and start incorporating it in my diet. My son and I are both on a diet. He is not over weight, but doing it for muscle. Anyway we have been eating nothing but grilled chicken and rice with veggies. I like that I can substitute the rice some days for the quinoa. Thanks for sharing!

    • Hi there, yes I can see how you are probably getting very bored of rice and chicken. I used to live on that too before I went plant based. Definitely give quinoa a shot, especially if you are low on magnesium. The thing with magnesium is it is a bulky kind of mineral that has lots of substance to it so you are never going to get much in a general multivitamin supplement. You would need to buy a separate supplement which are usually quite large, or a powder. It takes pretty much a whole teaspoon of pure powder to give you 400mg of magnesium (which is a good amount you would need to get your levels up again).

      You would feel a lot better if you replenished yourself of this mineral as being low can cause all sorts of problems over time. I would only suggest that you buy from a good brand as many commercial magnesium supplements are literally in an unabsorbable form and useless in the body. Trusted brands that I can think of off the top of my head are ‘Nature’s Plus’, ‘Viridian’, ‘BioMag’. I think all of these are available in the US.

        • Yes, I think so, though I think potassium would be in smaller amounts, I would have to check with my herbalist at work. But often you can but potassium and magnesium together in one supplement so it’s worth having a look about.
          Anyway, I’m glad to have been of help to you.

    • Hi Sam, thanks for reading and commenting and I’m glad you found the post interesting. Yep, it really is good stuff that quinoa hey, I’m going to start eating it all the time now haha

  2. I love quinoa. I started using it to replace rice. My whole family loves it. We now even use it it soups and stews. Thanks for this article. I’ll certainly cook with it even more often now.

  3. Hi Stefanie, thank you so much for sharing this amazing post about quinoa. I haven’t heard about it before but now I know how it is so important I will include it in my regular diet and will forward this article with all the people I know. You really are an amazing and knowledgeable person and I always admire your work.

    • Yes I know, I didn’t realise just how good quinoa was until I researched it in depth for this article which has given me the impetus to eat it more also. Plus it tastes great, especially if you add some spices and favourings to it. My favourite is vegetable boullion powder.

      Glad you found the article informative, oh can expect many more in the future.

  4. Thanks for sharing. I’ve had this a few times, it’s not bad, it’s actually something really easy to add to your meal and switch out a carb. I’d switch it with the vegies I don’t like, but as we get older those things need to stay. Thanks for sharing! Very informative post. I learnt something, didn’t know about the protein content.

    • I’m really glad you have learnt something new with my post as that is my aim. I absolutely love quinoa these days and often have it as my carb with meals. It is actually really versatile and can have so many different herbs and spices added to it for different variations.

      Another great way to eat quinoa is actually as a breakfast or a dessert. You can book it in nut milk, sweetener, cinnamon etc. Pretty much anything you fancy, then add nuts, fresh fruit, or just have it plain like a rice pudding. Delicious!

  5. Hi and thanks for introducing quinoa to me.

    I haven’t heard of this valuable seeds before and they look very tasty to me.

    I wonder if I could grow them here in Thailand, a rather hot and dry environment.

    I love to eat beans, grains, and seeds of all kinds and am always welcome to learn about new varieties 🙂

    • Hi Stefan, sounds like you have a good diet; especially as you live in Thailand. I love Thai food as it is just so healthy and full of fresh fruit and veg. Delicious!

      I’m not sure about whether you can grow quinoa in Thailand, but I’m pretty sure you could get hold of it. It’s definitely worth a try as it is just so healthy.

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