Quinoa Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1539

Total Fat6.1g

Saturated Fat0.0g

Total Carbs64.2g

Fiber7.0g

Sugars0.0g

Protein14.1g

Macro Breakdown

Protein14.1g (15%)

Carbs64.2g (70%)

Fat6.1g (15%)

Health Scores (0-10)

10.0

Metabolic

7.6

Inflammation

10.0

Hormonal

9.2

Gut Health

6.3

Skin Health

4.9

Brain Health

10.0

Bone Health

10.0

Sleep

10.0

Exercise

7.8

Longevity

8.4

Detox

9.6

Immunity

10.0

Pral

0.4

Satiety

0.0

Nutrient Density

5.0

Bioavailability

10.0

Electrolyte

8.7

Methylation

🧬 How Quinoa Affects Your Health

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Testosterone 28% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 47% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 29% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 15% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Anemia

iron + folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Pcos

magnesium + zinc. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

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Iron 25% DV

25% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 47% DV

47% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1539.0 kJ	—
Protein	14.1 g	28% DV
Total Fat	6.1 g	8% DV
Carbohydrate	64.2 g	23% DV
Fiber	7.0 g	25% DV
Sodium	5.0 mg	—
Calcium	47.0 mg	4% DV
Iron	4.6 mg	25% DV
Magnesium	197.0 mg	47% DV
Phosphorus	457.0 mg	37% DV
Potassium	563.0 mg	12% DV
Zinc	3.1 mg	28% DV
Vitamin B6	0.5 mg	29% DV
Folate	184.0 µg	46% DV
Vitamin A	1.0 µg	—
Vitamin E	2.4 mg	16% DV
Vitamin K	1.1 µg	1% DV
Selenium	8.5 µg	15% DV

Compare Quinoa With...

Alcoholic beverage, rice (sake)
561 cal Amaranth grain, cooked
429 cal Amaranth grain
1554 cal Amaranth leaves, cooked, boiled, drained
88 cal Amaranth leaves, cooked, boiled, drained
88 cal

Frequently Asked Questions

How does Quinoa, uncooked support gut health?

Quinoa, uncooked contains 7g of fiber per 100g (25% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Quinoa, uncooked affect hormones?

Yes — Quinoa, uncooked is rich in magnesium (47% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. vitamin b6 supports Progesterone and Dopamine production. zinc supports Testosterone and DHT production.

Is Quinoa, uncooked good for blood pressure?

Yes. Quinoa, uncooked provides 563mg of potassium per 100g (12% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 112.6.

Does Quinoa, uncooked contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.

How filling is Quinoa, uncooked?

Quinoa, uncooked has a satiety score of 0.4/10. The 7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.