Quinoa: Health Benefits, Nutrition Facts, and Recipes

Quinoa: Health Benefits, Nutrition Facts, and Recipes

You must be wondering is Quinoa, really worth that hype? This article will strengthen its focus on Quinoa benefits and all that is worth nothing.

Most of the experts came out with interesting health benefits of quinoa and one of the most important things to highlight- The year 2013 was declared as “International Year of Quinoa” by United Nations seeing the quinoa benefits and nutrients.

Let’s have a quick glance at Quinoa Nutritional Facts:


quinoa nutrition fact

If you serve 1 cooked cup of Quinoa, it will have the following: Quinoa Calories: 120

  • Total Fat: 0.35 g (1% DV)
  • Total Carbs: 69.55 g (23% DV)
  • Dietary Fibers- 6.63 g (27% DV)
  • Sugar- 0 g)
  • Proteins- 18.53 g

Vitamins and Minerals- Quinoa Nutrition facts

  • Iron- 5.2 %
  • Potassium- 740 mg
  • Water – 72%

(Daily Value* – DV)

Seeing it’s the nutritional value, it really stands on the ground of proving quinoa benefits.

Health Benefits of Quinoa:

It is said that quinoa is the world’s most popular healthy food. Now having said so much you must be wondering what are the real quinoa benefits?

It stands to be gluten-free, rich in proteins, and also among the very rare plants that have all the nine essential amino acids.

Adding to the kit, they have antioxidants, fiber, B Vitamins, irons and all that highlighted above.

Health Benefits of Quinoa

1. High in Fiber, even much higher than most grains:

It is concluded that 10-16 grams of fiber are found in 100gms. Most of the fiber is insoluble, however, the content is still pretty high.

According to a study, fiber helps you in reducing health problems like constipation, high blood pressure, and high cholesterol.  

2. High in Proteins, Essentially all types of amino acids:

Protein is comprised of amino acids, and this is a food that contains all nine types of amino acid and that’s why it is called as- complete protein diet. It is an excellent source of protein intake for all vegetarians and vegans.

3. Good for Blood sugar levels:

Important question stands here is – Is quinoa helpful for people in diabetes? Undoubtedly, Quinoa benefits for diabetes. There is an index called glycaemic index – how quickly foods raise your blood sugar levels.

This food is low in this index- 53 (which is considered low). Moreover, proteins and fiber help in regulating blood sugar levels.

4. Quinoa Rich In Minerals:

Quinoa is rich in minerals like Iron and Magnesium –high in levels.

5. Helps in losing weight:

Quinoa benefits for weight loss are immense. We may compare Quinoa and brown rice as components to the journey of weight loss.

However, Quinoa is still better in terms of iron and fiber with lower carbohydrates making it better and beneficial in your diet plan.

Another important question to this – can we include this in our daily diet plan? Of Course yes, a study says it reduces your risk of premature death due to underlying diseases by 17%. If you compare quinoa vs rice, quinoa stands to be better any day.

6. Easy To Incorporate into your Daily Diet:

We would certainly advise you to add this healthy ingredient in your diet plan. It can be a healthy replacement for rice.

7. Helps to protect hair:

Quinoa Benefits for hair are considerable. Since it has amino acids, it helps in damaged hair. Moreover, the proteins help to strengthen and protect your hair.

8. Helps to improve skin tone:

Since quinoa is rich in Vitamin B, it helps to brighten and soften the skin tone and hence making you more vibrant and beautiful.

A popular Question in trend relating to Quinoa, is it considered in Carbs? Do we really consider on quinoa benefits?

Quinoa is a nutritious seed that became famous and is eaten like a grain. Cooked Quinoa is 21.3% carbs, hence it can conclude on quinoa carbs making it a high carbs food. However, at the same time, it is a good source of proteins and fiber.

What are the different recipes you can look at to include in your daily diet intake which has quinoa benefits as well?

Everyone wants to eat fancy food. What can be better than preparing a healthy dish which is rich in healthy nutrients as well….


Total Time: 20 Mins, Prep time: 10 Mins. CALORIES: 520

You must be tired of eating the regular dosa and still want a dish rich with quinoa benefits. This recipe stands easy to make and healthy.

You need to wash urad and moong daal along with quinoa with water and mix them in a bowl. The next step would be to add water and get them soaked for about 4-5 hours.

After the proper soaked material, get them into the blender jar to make the batter for dosa. The next step would include adding salt and other things as per your taste.

After that, heat a pan and smear it with little oil. Spread the batter in the non-stick pan in a circular motion and cook well. Once it turns little brown, you may garnish it with green chatni and sauces.



Firstly you need to add oil in a pan. Add Mustard seeds. Then you need to add onions, tomatoes and other veggies.

Fry for another two minutes and then transfer the quinoa into it along with water. Heat it for another few minutes until it absorbs water. Finally, serve it well with curd, chutney as per the taste and preference.

This is one of the best east and quick quinoa recipes that will really turn out to be healthy and have a delicious taste.


Quinoa Vegetable PattiesLove for Paneer is always eternal. They must take similar to Hara Bhara Kababs. To begin with this dish, we need to cook the quinoa and let it get cooled.

Cook one cup of quinoa with 2 cups of water on low flame with a lid.

Meanwhile, add oil in other pan with veggies until that becomes soft. In the mixing bowl, add the cooked quinoa, cornflour, salt, and pepper.

Check salt according to your taste. Mix everything gently so that the batter fits in well.

Heat a bowl with oil in it and transfer those patties until they turn brown and are cooked gently.

Next is simply, transferring the patties in a platter along with sauces.

Note: Hot patties are really yummy. You just need to serve it well with different sauces depending on the taste.

If you really like such stuff you may come up with different variations of these- which would include- Sabudanna QUINOA Tikki, etc.

Hence, quinoa must be included in the diet and helping to regulate the body mechanism with healthy food and quinoa benefits should be highlighted more to prove its importance to the larger group.


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