Quinoa as a great protein source

Quinoa as a great protein source 

Quinoa is awesome, quinoa is one of the best protein sources for those of us on a plant-based diet. From what I see, in many places around the world quinoa is still rather unpopular and I am not sure exactly why. Eating quinoa is one of the easiest ways to get the protein and nutrition you need while on a plant-based diet. Not only is it packed with protein, but it has numerous health benefits that can make you feel healthier and upgrade your diet.

Could you be missing protein in your diet? 

Vegan or not, it is possible that you are not getting enough protein and consuming a lot of carbs and fat. It is true for many of us, since carbs and fat are often present in the junk foods while protein tends to hide itself in the foods that we approach a lot less. There is a simple way for you to find out if you are getting enough protein or not. Simply install an app where you can track the food you eat and check how much protein you are getting per day. Having an overview of the food you consume in a day will naturally help you make healthier food choices.

Health benefits of quinoa

Quinoa is considered a pseudocereal or a pseudo grain. It has incredible nutritional properties; not only from its protein content (15%) but also from its fantastic amino acid balance. It is an important source of minerals and vitamins, and has also been noted to contain compounds like polyphenols, phytosterols, and flavonoids with possible nutraceutical benefits (Abugoch, 2009).

There are three types of quinoa – red, white and black. 

This is the nutrient content in 1 cup (185 grams) of cooked quinoa:

Protein: 8 grams.

Fiber: 5 grams.

Manganese: 58% of the recommended daily allowance (RDA).

Magnesium: 30% of the RDA.

Phosphorus: 28% of the RDA.

Folate: 19% of the RDA.

Copper: 18% of the RDA.

Iron: 15% of the RDA.

Zinc: 13% of the RDA.

Potassium 9% of the RDA.

Over 10% of the RDA for vitamins B1, B2 and B6.

Small amounts of calcium, B3 (niacin) and vitamin E.


Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res. 2009;58:1-31. doi: 10.1016/S1043-4526(09)58001-1. PMID: 19878856.

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