Quinoa

What is quinoa? Quinoa is a grain-like seed that is cultivated primarily for its edible seeds. It is native to the Andean region of South America and has been a staple food for thousands of years. Quinoa is often categorized as a pseudocereal, similar to amaranth and buckwheat.

In culinary uses, quinoa is versatile and can be used in salads, soups, and grain bowls. It can be served as a side dish or a base for various dishes. There are different types of quinoa, including white, red, and black, each offering a slightly different flavor and texture.

Quinoa nutrition is notable as it is high in protein compared to other grains, providing all nine essential amino acids, making it a complete protein source. Additionally, it contains dietary fiber, vitamins, and minerals, including magnesium, phosphorus, and iron.

To cook quinoa, rinse the seeds under cold water to remove any bitterness before boiling them in a pot with a 2:1 water-to-quinoa ratio. Cook for about 15-20 minutes until the seeds become translucent and the germ separates. For storage, cooked quinoa can be kept in the refrigerator for about 5 days and can be frozen for longer preservation.

Quinoa nutrition per 100g

Energy
Calories 120kcal 6%
Protein
Protein 4.40g 3%
Carbohydrates
Carbohydrates 22g 6%
Fiber 2.80g 7%
Sugar 0.87g 1%
Fat
Fat 1.92g 2%
Saturated 0.23g 1%
Cholesterol 0.00mg -
Vitamins
Vitamin A 0.00ug 0%
Choline 24mg 4%
Vitamin B1 0.11mg 9%
Vitamin B2 0.11mg 8%
Vitamin B3 0.41mg 3%
Vitamin B6 0.12mg 7%
Vitamin B9 40ug 10%
Vitamin B12 0.00ug 0%
Vitamin C 0.00mg 0%
Vitamin E 0.63mg 4%
Vitamin K 0.00ug 0%
Minerals
Calcium, Ca 16mg 1%
Copper, Cu 0.19mg 21%
Iron, Fe 1.49mg 14%
Magnesium, Mg 66mg 15%
Phosphorus, P 150mg 12%
Potassium, K 170mg 5%
Selenium, Se 2.80ug 5%
Sodium, Na 7mg 0%
Zinc, Zn 1.09mg 10%
Water
Water 70g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Quinoa recipes

Quinoa veggie burgers with cheddar cheese and carrots

Nutritious quinoa veggie burgers with cheddar and carrots.

13 Jan 2026

Fresh green quinoa bowl

A nutritious green quinoa bowl with kale and avocado.

28 Dec 2025

Mediterranean quinoa salad with olives, cucumber and herbs

A refreshing Mediterranean quinoa salad with olives and herbs.

16 Nov 2025

Quinoa and black beans

A nutritious quinoa and black bean dish with cumin and sweet corn.

31 Jan 2026

Grilled pepper and quinoa salad with coriander

A smoky grilled pepper and quinoa salad with lime and coriander.

10 Jan 2026

Broccoli, cheddar & quinoa gratin

A wholesome broccoli, cheddar, and quinoa gratin perfect for any meal.

28 Nov 2025

Curried quinoa with cauliflower, greens & raisins

A wholesome curried quinoa dish with cauliflower, spinach, and raisins.

15 Mar 2026

Quinoa banana oat cookies

Nutritious quinoa banana oat cookies with peanut butter and coconut.

30 Dec 2025

Sweet potato, garlic and quinoa mash

A creamy sweet potato, garlic, and quinoa mash dish.

01 Dec 2025

Vegetarian mushroom ‘meatballs’

Baked vegetarian mushroom meatballs made with quinoa and herbs.

18 Feb 2026

Garlic quinoa zucchini fritters

Savor these crispy garlic quinoa zucchini fritters as a tasty appetizer or side dish.

08 Jan 2026

Vegetarian quinoa chili

Enjoy a hearty Vegetarian Quinoa Chili packed with nutrients.

16 Nov 2025

Gluten-free quinoa anzac biscuits

Delicious gluten-free quinoa ANZAC biscuits with coconut and almonds.

14 Nov 2025

Mexican quinoa

A vibrant Mexican quinoa dish with beans, tomatoes, and spices.

18 Dec 2025

Beef and quinoa salad

A nutritious Beef and Quinoa Salad with fresh vegetables.

31 Dec 2025

Fresh quinoa tabbouleh with feta and herbs

A refreshing quinoa tabbouleh salad with feta and herbs.

21 Mar 2026

Quinoa porridge

A nutritious quinoa porridge with banana and almond milk.

28 Dec 2025

Quinoa fried rice

A healthy twist on fried rice with quinoa and mixed vegetables.

16 Nov 2025

Blueberry crumble cake

Enjoy a moist blueberry crumble cake with a crunchy topping.

03 Feb 2026

Quinoa pilaf

Nutty quinoa pilaf with fresh vegetables and herbs.

08 Feb 2026

Quinoa and sweet potato fritter

Nutritious quinoa and sweet potato fritters, perfect for any meal.

19 Dec 2025

Mexican quinoa with avocado and lime

A hearty, flavorful Mexican quinoa with black beans and avocado.

27 Nov 2025

Gluten-free quinoa pancakes

Nutritious gluten-free quinoa pancakes for a tasty breakfast.

23 Dec 2025

Quinoa and broccoli patties

Nutritious quinoa and broccoli patties, perfect for a snack.

07 Feb 2026

One-pot mexican quinoa

Enjoy a simple and flavorful One-Pot Mexican Quinoa recipe.

09 Dec 2025

Berry-pecan quinoa bowl with honey almond milk

A nutritious berry-pecan quinoa bowl with honey almond milk.

23 Jan 2026

Lemon quinoa with olive oil

A refreshing lemon quinoa dish, perfect as a side or base.

15 Nov 2025

Roasted vegetable & quinoa harvest bowls

A comforting roasted vegetable and quinoa bowl with sesame dressing.

02 Apr 2026

Quick and easy mexican quinoa bowl

A vibrant Mexican quinoa bowl with corn, beans, and salsa.

07 Dec 2025

Quinoa risotto with roast chilli pumpkin

A creamy quinoa risotto with roasted chilli pumpkin and zucchini.

25 Nov 2025

Roasted broccoli salad with brown rice and quinoa

A nutritious roasted broccoli salad with quinoa and feta cheese.

13 Feb 2026

Quinoa parfait

A healthy quinoa parfait with Greek yogurt and fresh fruits.

31 Jan 2026

Roasted veggie bowl with creamy tahini dressing

Wholesome roasted veggie bowl with tahini dressing.

14 Feb 2026

Quinoa cakes

Crispy quinoa cakes with basil and Parmesan cheese.

12 Jan 2026

Quinoa and black bean tacos with avocado

Nutritious quinoa and black bean tacos topped with avocado.

23 Dec 2025

Nutrient-packed quinoa superfood breakfast bowl

Fuel your morning with a quinoa superfood breakfast bowl.

26 Dec 2025

Mediterranean salad

A refreshing Mediterranean salad with quinoa and zesty dressing.

29 Jan 2026

Fresh quinoa tabbouleh salad

A refreshing Fresh Quinoa Tabbouleh Salad with zesty flavors.

01 Dec 2025

Quinoa with raisins, walnuts and dates

Enjoy a nutritious honey breakfast quinoa with fruits and nuts.

08 Dec 2025

Choc coconut quinoa porridge

Enjoy Choc Coconut Quinoa Porridge topped with raspberries and almonds.

11 Dec 2025