Cooked Quinoa: Calories and Nutrition Analyse

Unlocking the Nutritional Secrets of Cooked Quinoa

Quinoa, often hailed as a superfood, is not only versatile and delicious but also packed with nutritional benefits that cater to a wide array of dietary needs. Understanding the cooked quinoa calories and its nutritional profile can help you incorporate this ancient grain more effectively into your meals. Whether you're looking to boost your protein intake, manage your carb consumption, or simply add more nutrient-dense foods to your diet, quinoa is a fantastic choice.

Calories and Macronutrients

One serving of cooked quinoa, which is approximately 100 grams, contains about 120 calories. This makes it an excellent choice for those monitoring their calorie intake without sacrificing the feeling of fullness after meals. The macronutrient breakdown further highlights its balanced profile:

• Carbohydrates: 21.3 grams, with 2.8 grams of fiber, ensuring a slow and steady release of energy.
• Protein: 4.4 grams, making it a plant-based protein powerhouse.
• Fat: 1.92 grams, with a minimal amount of saturated fat, supporting heart health.

Nutritional Highlights

Beyond its macronutrient profile, cooked quinoa is rich in vitamins and minerals essential for overall health. It contains:

• Iron: 1.49 mg, crucial for oxygen transport and energy production.
• Magnesium: 64 mg, important for muscle and nerve function, among other benefits.
• Calcium: 17 mg, supporting bone health.
• Potassium: 172 mg, which helps regulate blood pressure.

Additionally, quinoa is a good source of various B vitamins, vitamin E, and dietary minerals, all while being naturally gluten-free and cholesterol-free, making it an excellent choice for a wide range of dietary preferences and needs.

The Role of Quinoa in a Healthy Diet

Given its nutrient density, cooked quinoa can play a significant role in a healthy diet. Its high protein and fiber content can help in weight management by promoting a feeling of fullness. The low fat in cooked quinoa, particularly saturated fat, along with its cholesterol-free status, supports heart health. Moreover, the complex carbs in cooked quinoa provide a steady energy source, making it an ideal food for sustained energy throughout the day.

Quinoa's versatility allows it to be incorporated into meals in various ways, from salads and bowls to soups and even desserts. Its mild, nutty flavor complements a wide range of ingredients, making it a staple in both savory and sweet dishes.

Conclusion

Understanding the cooked quinoa nutrition facts is key to appreciating this ancient grain's role in a balanced diet. With its impressive profile of protein, fat, and carbs, along with essential vitamins and minerals, quinoa is more than just a trendy health food. It's a nutritional powerhouse that can support various health goals, from weight management to improved heart health. So, next time you're looking for a nutritious addition to your meal, consider the humble quinoa – a small grain with big benefits.