Quinoa is relatively low in calories. One cup of cooked quinoa provides 222 calories.
Quinoa is a great source of iron and fiber. One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked.
According to the USDA nutrient database, one cup of cooked quinoa provides:
- · 39.41 mg carbohydrates
- · 31 mg calcium
- · 2.76 mg iron
- · 318 mg potassium
- · 13 mg sodium
- · 2.02 mg zinc
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Source: About.com