Quinoa is a great source of high-quality, complete, plant-based protein. It’s supports muscle growth.
Nutrition data of quinoa
Quinoa is a pseudocereal. It’s a great dietary source of protein, fiber, and many minerals, such as iron and zinc.
| 100g | 1 cup | |
| calories | 120 | 220 |
| protein (g) | 4.4 | 8.1 |
| fat (g) | 1.92 | 3.55 |
| carbs (g) | 21.3 | 39.4 |
| fiber (g) | 2.8 | 5.2 |
| starch (g) | 17.6 | 32.6 |
| iron (mg) | 1.49 | 2.76 |
| magnesium (mg) | 64 | 118 |
| phosphorus (mg) | 152 | 281 |
| potassium (mg) | 172 | 318 |
| zinc (mg) | 1.1 | 2.76 |
Is quinoa rich in protein?
Quinoa is a healthy alternative to rice and other cereals. Although it’s high in protein, quinoa is mainly carbs. It has 17.6 grams of carbs, and only 4.4 grams of protein per 100g. Most carbs are fiber and starch. Quinoa is poor in sugar.
A cup (185 g) of cooked quinoa contains 8.1 grams of protein, while a serving of quinoa provides 6 grams of protein.
Is quinoa a complete protein?
Most noteworthy, quinoa is a complete protein, as it contains all 9 essential amino acids. Only a few plant-based foods are complete protein. Chia seeds, hemp seeds, pumpkin seeds, amaranth, spirulina, and buckwheat are the most common plant-based sources of complete protein.
As quinoa is a complete protein, it’s good for building muscle mass, Bodybuilders and other athletes should eat many foods that contain all 9 essential amino acids. Especially the BCAAs! Quinoa has a great amino acid profile.[3]
The amino profile of quinoa may defer greatly, though. It depends on the quinoa variety, growing methods, soil, processing methods etc. There are quinoa varieties that have less leucine, lysine, and tryptophan.
| % protein | grams per 100g | |
| Histidine | 2,66 | 0,12 |
| Isoleucine | 4 | 0,18 |
| Leucine | 6,25 | 0,28 |
| Lysine | 5,72 | 0,25 |
| Methionine | 2,17 | 0,10 |
| Phenylalanine | 3,9 | 0,17 |
| Threonine | 3,57 | 0,16 |
| Tryptophan | 1,08 | 0,05 |
| Valine | 4,78 | 0,21 |
The protein quality of quinoa is compared to that of casein. Casein is a milk protein. It’s among the best sources of protein. Especially for building muscle mass, as it’s easily digestible. Casein and quinoa protein have almost the same biological value and digestibility.[4]
Even saponins of quinoa don’t inhibit its protein absorption.[5]
Protein in quinoa supports weight loss
Last, but not least, quinoa is good for weight loss. First, quinoa has a few calories.
Uncooked quinoa has 368 calories per 100g, or 626 calories per cup. A serving of 1/4 cup provides 157 calories. Moreover, cooked quinoa has 120 calories per 100g. A cup has only 222 calories.
Moreover, quinoa flour has about 378 calories per 100g. A cup has 680 calories.
| calories per 100g | |
| chia | 486 |
| millet | 378 |
| oats | 371 |
| amaranth | 371 |
| white rice | 370 |
| quinoa | 368 |
| brown rice | 367 |
| teff | 367 |
| wild rice | 357 |
| barley | 354 |
| buckwheat | 343 |
| wheat | 342 |
| bulgur wheat | 342 |
| rye | 338 |
| kamut | 337 |
Moreover, as quinoa is high in protein and fiber, it promotes satiety. Therefore, it helps us consume fewer calories in a day!
People who follow a hypocaloric diet for weight loss should increase their protein intake. Protein keeps us full. Most noteworthy, protein helps maintain muscle mass while dieting.
