What Is Quinoa? Nutrition Facts, Types, How To Cook It, And More

Diet & NutritionFood & IngredientsExplore This TopicShare this articleShare on FacebookShare on XShare on PinterestCopy LinkFood & IngredientsFind out more about the nutritional components of food, including protein, carbs, fat, vitamins, and minerals. Make informed nutritional choices to preserve or improve your health, and learn how what you eat affects your body.LEARN MORE

• 1What Is Gluten?
• 2Mullein Leaf: Potential Benefits, Known Risks, and More
• 3Lion’s Mane Mushroom: Potential Benefits, Known Risks, and More
• 4Oranges 101: A Complete Guide
• 5Cantaloupe 101: A Complete Guide
• 6Acai Berries 101: A Complete Guide
• 7Beef Tallow 101: A Complete Guide
• 8Avocados 101: Nutrition Facts, Health Benefits, Weight Loss, and More

SEE MOREQuinoa: Nutrition Facts, Health Benefits, Types, and More

iStockByKatie RobinsonUpdated on October 16, 2022Medically Reviewed byKayli Anderson, RDNON THIS PAGE

• What It Is
• Nutrition Facts
• Varieties and Products
• Health Benefits
• Quinoa vs. Rice
• Weight Loss Role
• One Caution
• How to Cook

ON THIS PAGE

• What It Is
• Nutrition Facts
• Varieties and Products
• Health Benefits
• Quinoa vs. Rice
• Weight Loss Role
• One Caution
• How to Cook

It seems these days, quinoa (pronounced KEEN-wah) is still all anyone talks about. Everywhere we turn there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. Forged in South America thousands of years ago and called “the mother grain” by the Inca, quinoa today is still considered a wonderful “superfood.”

But when and why did quinoa become so popular? What is it that makes this low-carb rice substitute so invaluable in the world of nutrition despite all the years that have passed?

Its popularity today may have just been good timing. In 2014, the Wall Street Journal dubbed quinoa “the perfect collision of trends,” which Abbey Sharp, RD, a blogger at Abbey’s Kitchen, totally gets. (2) “I think quinoa saw its biggest spike in popularity in 2014. This was partially because it’s a naturally gluten-free grain, which became important with the gluten-free trend,” she says. And because of its protein base, “this helped coincide with the rise in the vegan trend.”

The newfound popularity of — and demand for — quinoa in wealthy countries like the United States hasn’t come without controversy, as the grain quickly turned from a nutritious staple in countries such as Peru and Bolivia into an expensive export crop. Mindful of both the negative and positive impacts of quinoa’s popularity on quinoa farmers, the United Nations declared 2013 the “International Year of Quinoa,” hoping to “focus world attention on the role that quinoa biodiversity can play ... in providing food security and nutrition and in the eradication of poverty.” (1)

Quinoa has since maintained buzz as one of the most popular health-food trends, including low- and gluten-free diet plans. But now at the peak of its popularity, some of us are returning to ask, well, what in the heck is it?

We’re here to explain.

Just What Is Quinoa?

Quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein (meaning it contains all nine essential amino acids). (3) Most of this information is well known. But when it comes to whether quinoa is a whole grain or not, many people get confused. So, let’s clear this up.

Technically, the quinoa we all know and love is actually a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are defined as seeds extracted from grasses — not plants.

But the way we eat quinoa does resemble a whole grain. Because of this, the nutrition world considers it a whole grain. Or if you want to get real technical with it, quinoa is actually quantified as a “pseudo-cereal” — a term used to describe foods that are prepared and eaten as a whole grain, but are botanical outliers from grasses.

But the preferred colloquial term (though it may be slightly untrue) is whole grain.

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. (4) 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. (5) 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.

According to the nutrition facts, 1 cup of cooked quinoa amounts to:

• 222 calories
• 39 grams (g) carbs
• 8 g protein
• 4 g fat
• 5 g fiber
• 2 g sugar (6)

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. (3)

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.

After its popularity spike in 2014, quinoa was mainly sold in its natural seed form. But since then, many other adaptations of the product have also started to appear. Now, you can find quinoa flour for alternative baking and quinoa flakes (steamed quinoa rolled into thin, near-transparent flakes for faster cooking) stocked on the shelves of every supermarket.

But that’s not all. For the truly quinoa-obsessed, quinoa chips, quinoa pasta, and yes, even quinoa chocolate exist.

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. (7)

Another study found that consumers of magnesium-rich foods have a reduced risk of stroke. (8) 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. (9)

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. (10)

Is Quinoa Better for You Than Rice?

Quinoa’s nutritional profile is different from rice’s. Compared with quinoa’s nutritional stats (see above), according to the USDA, 1 cup of cooked long-grain brown rice contains about:

• 248 calories
• 52 g carbs
• 6 g protein
• 2 g fat
• 3 g fiber
• 0.5 g sugar (11)

So, which one is better for your health? Sharp says while it’s important to enjoy “a wide variety of foods,” she concludes that “quinoa has more fiber and protein and is also a complete protein. So head to head I would choose quinoa if it was an either-or choice.”

Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten. One study found that 44 percent of people living with celiac disease chose rice as their preferred grain. (12) When switching to naturally gluten-free grains like quinoa, the study found vast improvement in nutrients, most notably in protein levels, which skyrocketed from 11 g to 20.6 g.

Sharp also notes that quinoa isn’t just great for people following a gluten-free diet. “It’s a complete protein,” she says, “making it a great option for vegetarians and vegans.”

Can Eating Quinoa Help You Lose Weight?

Potentially.

Packed with protein and fiber, quinoa can certainly promote feelings of fullness — a notion Sharp backs up. “Quinoa is a low-glycemic-index carbohydrate since it’s very rich in fiber and protein,” she explains, “This means you’ll feel fuller longer after consuming it, which may help you eat less over time.”

Quinoa is hardly considered a low-calorie food source — just 1 cup of plain, cooked quinoa is 222 calories. But high-fiber foods like quinoa can help you lose weight when they’re part of an overall balanced and varied diet.

Are There Any Side Effects to Eating Quinoa?

Quinoa, as it seems, really is as healthy as we hear, especially when you practice portion control. And Sharp says it is also incredibly safe to eat consistently. “The only likely side effect is just some stomach irritation as a result of the saponin (the natural coating) on the outside of the grains,” she says.

Even so, this can be easily prevented before eating. “To reduce the likelihood of an irritation, you’ll want to make sure to rinse the quinoa really well before use,” Sharp recommends.

How Do You Cook Quinoa?

It all depends on the form of quinoa you’re cooking. The natural grain itself takes about 15 minutes to cook, potentially more if you’re making black quinoa. Quinoa flakes, on the other hand, take no more than a minute and a half to cook, making them a great on-the-go breakfast or snack.

What Are the Best Ways to Use Quinoa?

Quinoa works nicely on its own, as a substitute for rice, or tossed with other ingredients. With its subtle flavor profile and fluffy texture, the whole grain is super easy to spice up with different flavors, or slip into other ingredients. Because of the mild taste, it can also be served savory or sweet.

Resources We Trust

ShareShare on FacebookShare on XShare on PinterestCopy Link

• Mayo Clinic: Whole Grains: Hearty Options for a Healthy Diet
• Cleveland Clinic: The Health Benefits of Quinoa
• Harvard T.H. Chan School of Public Health: Quinoa
• Utah State University: The Ultimate Guide to Quinoa: Tips, Facts, Locating It, and More
• Nutrients: Nutritional Composition and Bioactive Components in Quinoa (Chenopodium Quinoa Willd.) Greens: A Review

Meet Our ExpertsSee Our Editorial PolicyMeet Our Health Expert Network

Kayli Anderson, RDN

Medical Reviewer

Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

See full bio

Katie Robinson

Author

Katie Robinson is a writer and editor with experience in lifestyle, entertainment, and health journalism. Outside of Everyday Health, her work has been published by POPSugar.com, Horoscope.com, Town & Country, Seventeen, Marie Clare, and more. She was previously an editorial content strategist for Verywell Health.

As a former Division 1 athlete, she has a special appreciation for fitness, nutrition, and physical therapy. She also considers mental and emotional health to be a crucial part of happiness and well-being.

See full bioSee Our Editorial PolicyMeet Our Health Expert Network

Sign up for our Diet and Nutrition Newsletter!Enter your emailSubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.EDITORIAL SOURCESEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesAdditional Sources

1. Secretary-General’s Remarks to General Assembly at Launch of International Year of Quinoa 2013. United Nations Secretary-General. February 20, 2013.
2. Quinoa Rides the ‘Superfoods’ Wave. The Wall Street Journal. July 29, 2014.
3. Quinoa — March Grain of the Month. Whole Grains Council.
4. Whole Grains: Hearty Options for a Healthy Diet. Mayo Clinic. August 20, 2020.
5. Quinoa. Grains & Legumes Nutrition Council.
6. Quinoa, Cooked. U.S. Department of Agriculture FoodData Central. April 2018.
7. Jonnalagadda SS, Harnack L, Liu RH, et al. Putting the Whole Grain Puzzle Together: Health Benefits Associated With Whole Grains — Summary of American Society for Nutrition 2010 Satellite Symposium. The Journal of Nutrition. May 2011.
8. Larsson SC, Orsini N, Wolk A. Dietary Magnesium Intake and Risk of Stroke: A Meta-Analysis of Prospective Studies. The American Journal of Clinical Nutrition. February 2012.
9. Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
10. Barbagallo M, Dominguez L. Magnesium and Type 2 Diabetes. World Journal of Diabetes. August 2015.
11. Rice, Brown, Long-Grain, Cooked. U.S. Department of Agriculture FoodData Central. April 2018.
12. Lee AR, Ng DL, Dave E, et al. The Effect of Substituting Alternative Grains in the Diet on the Nutritional Profile of the Gluten-Free Diet. Journal of Human Nutrition and Dietetics. August 2009.

RELATED ARTICLESSee all in Food & IngredientsCan Cutting Refined Carbs Help You Lose Weight and Get Healthier?

Food & IngredientsCan Cutting Refined Carbs Help You Lose Weight and Get Healthier?Medically Reviewed by Lynn Grieger, RDN, CDCES | Nov 12, 2025Can You Eat Quinoa Raw or Uncooked?

Food & IngredientsCan You Eat Quinoa Raw or Uncooked?Medically Reviewed by Claudia Thompson, PhD, RD | Nov 01, 202511 High-Lysine, Low-Arginine Foods

Food & Ingredients11 High-Lysine, Low-Arginine FoodsMedically Reviewed by Claudia Thompson, PhD, RD | Oct 30, 2025Risks of Eating Tapioca

Food & IngredientsRisks of Eating TapiocaMedically Reviewed by Lindsey Elizabeth Cortes (Pfau), MS, RD, CSSD | Oct 22, 20257 Healthiest Seeds to Eat, According to Registered Dietitians

Food & Ingredients7 Healthiest Seeds to Eat, According to Registered DietitiansMedically Reviewed by Sylvia E. Klinger, DBA, MS, RD, CPT | Sep 23, 2025Side Effects of Jicama

Food & IngredientsSide Effects of JicamaMedically Reviewed by Lauren Armstrong, RDN | Jul 31, 2025Is White Jasmine Rice a Nutritional Base for Your Meals? Here’s What to Know

Food & IngredientsIs White Jasmine Rice a Nutritional Base for Your Meals? Here’s What to KnowMedically Reviewed by Kara Andrew, RDN, LDN | Jul 31, 202515 Lean Protein Sources

Diet & Nutrition15 Lean Protein SourcesMedically Reviewed by Roxana Ehsani, RD | Nov 01, 2024Jicama 101: A Complete Guide

Food & IngredientsJicama 101: A Complete GuideMedically Reviewed by Melissa Sleight, RDN | Aug 13, 20245 Types of Oatmeal and How They Differ

Food & Ingredients5 Types of Oatmeal and How They DifferMedically Reviewed by Kayli Anderson, RDN | Jul 19, 2024Quinoa vs. Rice: Which Is Healthier?

Food & IngredientsQuinoa vs. Rice: Which Is Healthier?Medically Reviewed by Roxana Ehsani, RD | Jul 18, 2024Chia Seeds 101: A Complete Guide

Food & IngredientsChia Seeds 101: A Complete GuideMedically Reviewed by Reyna Franco, RDN | May 31, 2024Brown Rice vs. White Rice: Which Is Healthier?

Food & IngredientsBrown Rice vs. White Rice: Which Is Healthier?Medically Reviewed by Reyna Franco, RDN | May 14, 2024Millet 101: A Complete Guide

Food & IngredientsMillet 101: A Complete GuideMedically Reviewed by Lynn Grieger, RDN, CDCES | Mar 08, 2024Cantaloupe 101: A Complete Guide

Food & IngredientsCantaloupe 101: A Complete GuideMedically Reviewed by Lynn Grieger, RDN, CDCES | Aug 14, 2023What Is Gluten?

Food & IngredientsWhat Is Gluten?Medically Reviewed by Reyna Franco, RDN | Jul 28, 202311 Green Foods (and 1 Drink) That Are Good for You

Food & Ingredients11 Green Foods (and 1 Drink) That Are Good for YouMedically Reviewed by Roxana Ehsani, RD | Mar 10, 202313 Healthy Flour Substitutes and How to Use Them

Food & Ingredients13 Healthy Flour Substitutes and How to Use ThemMedically Reviewed by Kayli Anderson, RDN | Feb 09, 20237 Potential Health Benefits of Cauliflower

Food & Ingredients7 Potential Health Benefits of CauliflowerMedically Reviewed by Roxana Ehsani, RD | Jan 18, 2023A Guide to Rice: Nutrition Facts, Health Benefits, Brown vs. White, and More

Food & IngredientsA Guide to Rice: Nutrition Facts, Health Benefits, Brown vs. White, and MoreMedically Reviewed by Kayli Anderson, RDN | Nov 14, 2022