Quinoa
Serving size: 1 cup cooked (185g)
Why Eat Quinoa?
Quinoa is technically a seed, not a grain, and one of the few plant foods providing complete protein with all nine essential amino acids. It's also rich in magnesium, iron, and fiber, making it a cornerstone for plant-based diets.
Quinoa contains 3.1x more manganese per serving than Barley.
At a Glance
Nutrient Fingerprint
Quinoa's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Manganese (% DV) vs similar Grains
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Quinoa per serving (1 cup cooked (185g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Quinoa
Storage & Selection Tips
How to Select
Choose whole-grain quinoa in sealed packaging. White quinoa is mildest; red and black varieties have more robust flavor and hold their shape better when cooked.
How to Store
Store uncooked quinoa in an airtight container in a cool, dry pantry. Refrigerate cooked quinoa in a sealed container.
Shelf Life
Dry quinoa lasts 2-3 years. Cooked quinoa keeps 5-7 days refrigerated or 8-12 months frozen.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Quinoa Appears in These Nutrient Guides
Magnesium
28% DV per serving
Iron
16% DV per serving
Omega-3
2% DV per serving
Calcium
2% DV per serving
Zinc
18% DV per serving
Folate
20% DV per serving
Choline
8% DV per serving
Fiber
19% DV per serving
Potassium
7% DV per serving
Selenium
9% DV per serving
Vitamin E
8% DV per serving
Manganese
52% DV per serving
Phosphorus
22% DV per serving
Copper
44% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Riboflavin (Vitamin B2)
15% DV per serving
Niacin (Vitamin B3)
5% DV per serving
Vitamin B6
12% DV per serving
Protein
16% DV per serving
Sodium
1% DV per serving
Lutein + Zeaxanthin
1% DV per serving
Leucine
18% DV per serving
Isoleucine
21% DV per serving
Valine
16% DV per serving
Tryptophan
34% DV per serving
Lysine
19% DV per serving
Similar Foods (Grains)
Compare Quinoa
See how Quinoa stacks up against another food, nutrient by nutrient.
Quinoa Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.