Quinoa (Cooked) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories120

Total Fat1.9g

Saturated Fat0.2g

Total Carbs21.3g

Fiber2.8g

Sugars0.9g

Protein4.4g

Macro Breakdown

Protein4.4g (15%)

Carbs21.3g (71%)

Fat1.9g (14%)

Glycemic Impact

Glycemic Index	53 (Low)
Glycemic Load	11
Insulin Index	45

Health Scores (0-10)

8.0

Metabolic

7.5

Inflammation

7.0

Hormonal

7.0

Gut Health

6.5

Skin Health

6.5

Brain Health

6.5

Bone Health

6.0

Sleep

6.0

Exercise

7.5

Longevity

6.0

Detox

6.5

Immunity

7.0

Pral

7.0

Satiety

7.5

Nutrient Density

6.0

Bioavailability

7.0

Electrolyte

7.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	120.0 kcal	6% DV
Protein	4.4 g	9% DV
Total Fat	1.9 g	2% DV
Carbohydrate	21.3 g	8% DV
Fiber	2.8 g	10% DV
Calcium	17.0 mg	1% DV
Iron	1.5 mg	8% DV
Magnesium	64.0 mg	15% DV
Phosphorus	152.0 mg	12% DV
Potassium	172.0 mg	4% DV
Zinc	1.1 mg	10% DV
Folate	42.0 µg	11% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.052g
Threonine	0.131g
Isoleucine	0.157g
Leucine	0.261g
Lysine	0.239g
Methionine	0.096g
Phenylalanine	0.185g
Valine	0.185g
Histidine	0.127g

Compare Quinoa (Cooked) With...

Brown Rice (Cooked)
123 cal Oats
389 cal White Rice (Cooked)
130 cal Whole Wheat Bread
247 cal Pasta (Cooked)
131 cal

Health Condition Relevance

🩸

Anemia

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

🏥

Pcos

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

💪

Testosterone Low

zinc, magnesium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (10% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (15% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Fiber → Estrogen, Insulin (10% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in whole grains — bind zinc, iron, calcium)

⚠️ Lectins (wheat germ agglutinin — reduced by cooking)

Mitigation: 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.

Frequently Asked Questions

Does Quinoa (Cooked) affect hormones?

Yes — Quinoa (Cooked) is rich in magnesium (15% 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. zinc supports Testosterone and DHT production. fiber supports Estrogen and Insulin production.

Does Quinoa (Cooked) 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.