Quinoa · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 2.8 g.
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Carb + more complete protein
Quinoa is a pseudo-cereal apart: it provides carbs (21 g/100 g cooked, 120 kcal) AND a protein (4.4 g) with a more complete amino-acid profile than most grains. Rich in fibre (2.8 g) and naturally gluten-free, it makes an excellent meal base, especially in vegetarian eating.
Its protein content stays moderate: count it mainly as a quality carb, to be topped up with other protein sources.
How to use it
It cooks like rice (rinse, then ~15 min in water). Warm as a side, or cold in a salad with vegetables and legumes, it enriches and varies meals. Its slightly crunchy texture is a change from classic starches.
It adapts to both bulking and cutting: just adjust the portion. Its fibre and protein improve satiety compared with white rice.
Quinoa or rice?
Quinoa brings more protein, fibre and micronutrients than white rice; rice is cheaper and more neutral in taste. Quinoa is an excellent way to diversify meals, especially on a vegetarian diet where every protein source counts.
Getting it right every time
Always rinse quinoa before cooking: it is coated in saponin, a bitter-tasting substance that a quick rinse under clear water removes. Use 1 part quinoa to 2 parts water, ~15 min at a gentle simmer, then let it rest 5 min covered.
The sign it is done: the little white germ uncurls into a spiral around the grain. Fluff it with a fork for a light texture — perfect warm as a side or cold in a meal-prep salad.
What to pair it with
Combine quinoa with legumes or a protein and vegetables.
Key takeaways
- 21 g carbs + 4.4 g more-complete protein per 100 g cooked: a quality carb.
- Gluten-free, rich in fibre: a good vegetarian base.
- Cooks like rice, warm or in a cold salad.
- More protein and fibre than white rice.
Frequently asked questions
Is quinoa a complete protein?
Quinoa has a more complete amino-acid profile than most grains, making it a good plant-protein source. Its protein content stays moderate, though: count it mainly as a quality carb, to be topped up with other protein sources.
Quinoa or rice?
Quinoa brings more protein, fibre and micronutrients than white rice; rice is cheaper and more neutral in taste. Quinoa is an excellent way to vary and enrich meals, especially on a vegetarian diet.
Should you rinse quinoa before cooking?
Yes: quinoa is naturally coated in bitter-tasting saponin. A rinse under clear water in a fine sieve is enough to remove it. Some quinoa sold 'pre-rinsed' can skip it, but a quick rinse never hurts.
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