How Healthy Is Quinoa? (2024)

Quinoa (pronounced ”KEEN-wah”) is a small, round seed that people in South America have eaten for thousands of years. Today, this food has become a staple grain in the U.S. and other Western countries.


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And there’s a reason why quinoa has caught on: It’s loaded with health benefits. Registered dietitian Beth Czerwony, RD, LD, shares why quinoa deserves a place on your plate.

Is quinoa healthy?

Quinoa is a nutrient-dense food, meaning ounce for ounce, you get high amounts of vitamins and minerals. By contrast, foods that are considered nutrient-poor, like fried foods or processed snacks, tend to be high in calories without a lot of nutritional value.

One cup of cooked quinoa contains:

  • 222 calories.
  • 8 grams of protein.
  • 5.2 grams of fiber, 20% of your recommended daily value.

Quinoa is also a good source of:

  • Thiamin (vitamin B1).
  • Riboflavin (vitamin B2).
  • Vitamin B6.
  • Folate.
  • Iron.
  • Magnesium.
  • Phosphorus.
  • Manganese.

Quinoa’s health benefits

The many nutrients in quinoa can boost your health. Including it as part of an overall healthy diet can:

1. Boost your digestive health

Most Americans don’t get the recommended amount of dietary fiber, which keeps your digestion running smoothly. Fortunately, quinoa is a tasty way to boost your fiber intake. More fiber in your diet can help reduce constipation and bloating.

“On average, adults should be getting 25 to 35 grams of fiber each day,” says Czerwony. “Using quinoa in place of lower fiber choices like white rice or processed grains could help you have a healthier gut.”


2. Cut your colon cancer risk

The benefits of fiber go beyond better bathroom habits. A high-fiber diet also reduces your risk of colorectal cancer, the second-leading cause of cancer-related deaths in U.S. adults.

Research shows that people who eat the highest amounts of fiber have a lower risk of colon cancer,” notes Czerwony. “Fiber moves food waste through your colon more quickly. Then, harmful substances that could lead to cell damage don’t have a chance to take hold.”

3. Help control your hunger

It’s hard to lose weight when you feel hungry all the time. But foods with plenty of protein and fiber take longer to digest so you feel fuller, longer. And quinoa isn’t only loaded with fiber, but it’s a complete protein, too.

A complete protein is a food that contains all nine essential amino acids. Amino acids are the building blocks of protein, and you need them for everything from building muscle to keeping your immune system healthy. Your body makes some amino acids, but you must get the “essential” nine from your diet.

“Quinoa is one of the few plant foods that contain all nine essential amino acids,” shares Czerwony. “Most complete proteins are meat, so eating quinoa helps you get your protein without the possible health risks of meat. It’s a great protein option for vegans and vegetarians — and omnivores, too.”

4. Lower your risk of diabetes

Quinoa is a good source of magnesium — an important mineral that many people don’t get enough of. And people with higher amounts of magnesium in their diets may have a lower risk of developing Type 2 diabetes.

But quinoa could have even more diabetes-fighting power. One study found that eating more quinoa helped lower the risk of diabetes in older people who had prediabetes. “Eating quinoa in combination with fruits, vegetables and other whole grains may help prevent diabetes and other metabolic conditions,” says Czerwony.

How to eat quinoa

Quinoa is gluten-free, making it a safe choice if you have celiac disease or gluten intolerance. It comes in several colors, including white, red and black, which all have a slightly different flavor profile. White quinoa is milder in taste than red or black, so start with white if you’re not used to its nutty flavor.

Like other grains, you cook quinoa before eating it. Boil one part quinoa to two parts water, uncovered, for 15 to 20 minutes until the quinoa has absorbed all the water. This method will create fluffy, soft quinoa. “The versatile, nutty flavor pairs well with sweet or savory dishes,” says Czerwony. “Most people eat quinoa like it’s a grain. You can use quinoa in place of oats, pasta or rice.”

Ready to try quinoa in your kitchen? Get some inspiration with these tasty recipes:

  • Crispy Quinoa With Avocado and Mint.
  • Quinoa and Vegetables.
  • Quinoa Orange and Pistachio Salad.
  • Savory Sweet Potato-Quinoa Muffins.
  • Toasted Quinoa and Almond Date Balls.
  • Toasted Quinoa and Salmon Salad.

Quinoa allergy and reactions

Quinoa is packed with nutrients, but that doesn’t mean it’s safe for everyone. In rare cases, people can be allergic to saponin, a natural chemical found on the outer shell of quinoa. Seek immediate medical care if you experience symptoms of quinoa allergy, which may include:

  • Hives or rash.
  • Vomiting or diarrhea.
  • Wheezing or trouble breathing.


Some people aren’t allergic to saponin, but have trouble digesting it. If you notice mild digestive upset like bloating after eating quinoa, next time, soak it for 30 minutes and rinse it thoroughly before cooking it. This removes most of the saponin, which could make it easier on your belly.

“Most people can safely eat quinoa as part of a balanced diet,” reassures Czerwony. “But listen to your body. Healthy foods should make you feel better, not worse. If you think you could have a food allergy or intolerance, let your healthcare provider know.”

A versatile and healthy ‘grain’

Quinoa is loaded with good-for-you nutrients, and is a great alternative to white rice and white pasta. “Add some quinoa into your diet in place of low-fiber, processed carbs to get more nutritional bang for your buck,” suggests Czerwony.

Don’t love the flavor of plain quinoa? Try it in a favorite recipe or salad. “Quinoa is versatile enough to work in place of most recipes that call for a grain,” she adds. “And it works well in salads because you can sprinkle it in with foods you already know and love, and you won’t taste a big difference.”

And don’t write off quinoa if it’s not love at first bite. “Our palates get used to the taste of processed white grains, so it can take some adjusting,” says Czerwony. “But stick with it, and you may find you eventually start to enjoy — or even crave — its hearty texture.”


How Healthy Is Quinoa? (2024)


How healthy is quinoa? ›

The Bottom Line. Quinoa is a great whole-grain source and has a high fiber content for optimal digestion, steady blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain option for people with celiac disease.

Is there any downside to quinoa? ›

Allergy to other foods used as grains: Quinoa may cause an allergic reaction in people who are sensitive to foods used as grains, such as buckwheat, wheat, and rice. If you have allergies to grains, be sure to check with your healthcare provider before using quinoa.

How much quinoa per day is healthy? ›

Quinoa can be consumed anytime – at breakfast, lunch or dinner. But it is best to eat healthy food like quinoa before going to bed. It induces sleep, because it relaxes the muscles, due to its high magnesium and protein content. “One can eat one-two cups of cooked quinoa in a day.

Is quinoa actually a complete protein? ›

Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams) ( 4 ). Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can't make on its own.

Is quinoa better for you than Oatmeal? ›

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

Is quinoa actually a Superfood? ›

Nicknamed a “superfood,” quinoa is a complete source of protein, which means it contains all nine amino acids, and it's also a great source of fiber (it contains more than any other grain) and heart-healthy fats.

What is the best way to eat quinoa? ›

Toss it in salads.

Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.

Does quinoa burn belly fat? ›

Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease.

Is quinoa healthier than rice? ›

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

What can I combine with quinoa for complete protein? ›

Vegetarian-Friendly Complete Protein Food Combinations
  1. Quinoa (+ lentils) While quinoa's reputation as a good source of protein is well deserved, it's technically not complete (contrary to popular belief). ...
  2. Buckwheat (+ edamame) Both Shapiro and Dr. ...
  3. Eggs. ...
  4. Hemp seeds (+ chia + oats + milk) ...
  5. Greek yogurt. ...
  6. Soy. ...
  7. Peas (+ rice)

Can you eat too much quinoa? ›

High fiber

One possible reason behind this digestive distress? Quinoa has nearly double the fiber of most grains. If your body isn't used to consuming a ton of fiber, and suddenly you double down on a quinoa salad, it could definitely throw you for a loop … and lead to diarrhea, gas, bloating, and discomfort.

Is quinoa good for your gut? ›

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

Is quinoa better for you than rice? ›

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Is quinoa more protein or carb? ›

Cooked quinoa comprises 21% carbohydrates, 14.6% protein, and 14.2% fat. One cup (185 grams) of cooked quinoa contains 222 calories.

Is quinoa healthier raw or cooked? ›

Even though the cooking process may cause some loss of water-soluble vitamins, it doesn't undermine the nutritional value of quinoa significantly. Cooked quinoa still retains most of its protein, fiber, and minerals. Moreover, cooking makes quinoa softer and easier to chew and digest.

Is quinoa better for you than potatoes? ›

There is absolutely nothing wrong with quinoa, but in comparison to the potato, one cup of cooked quinoa is equal to roughly 40g grams of carbohydrates and roughly 230 calories (and only contains 1.3g more of fiber than the potato).

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