Quinoa (White / Golden)
Staple Grains & Cereals · 10 specs
Direct Answer
Quinoa (Chenopodium quinoa) is an Andean pseudograin containing all nine essential amino acids. Per 100g raw, it provides 368 kcal, 64.2g carbohydrates (7.0g fiber), 14.1g complete protein, and 6.07g fat with a low glycemic index of 53.
Source: USDA FoodData Central (FDC ID: 168917) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 368 kcal |
| Carbohydrates | 64.2 g |
| Dietary Fiber | 7.0 g |
| Net Carbohydrates | 57.2 g |
| Protein | 14.1 g |
| Total Fat | 6.07 g |
| Glycemic Index (GI) | 53 (Low) |
| Water Content | 13.3 g |
| Gluten Status | Naturally Gluten-Free |
| Standard Water-to-Rice Ratio | 2.0 : 1.0 (by volume) |
Complete Plant Protein & Saponin Coating
Unlike true cereal grains which are typically limited in lysine and isoleucine, quinoa provides a balanced amino acid profile matching FAO complete protein reference standards. Raw quinoa is coated in bitter saponin compounds that must be rinsed off before cooking to remove bitterness.
Technical Comparisons
Compare all in Staple Grains & Cereals →
Quinoa (White / Golden) vs Brown Rice (Whole Grain)
→
Quinoa (White / Golden) vs Buckwheat Groats
→
Quinoa (White / Golden) vs Bulgur Wheat
→
Quinoa (White / Golden) vs Cornmeal (Polenta / Maize)
→
Quinoa (White / Golden) vs Couscous (Durum Semolina)
→
Quinoa (White / Golden) vs Farro (Emmer Wheat)
→
Quinoa (White / Golden) vs Jasmine Rice (Fragrant White)
→
Quinoa (White / Golden) vs Millet (Proso / Pearl)
→