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Quinoa

Quinoa
Chenopodium quinoa0.jpg
Scientific classification
Kingdom: Plantae
(unranked): Angiosperms
(unranked): Eudicots
(unranked): Core eudicots
Order: Caryophyllales
Family: Amaranthaceae
Subfamily: Chenopodioideae
Genus: Chenopodium
Species: C. quinoa
Binomial name
Chenopodium quinoa
Willd.
Quinoa Ursprung Verbreitung.png
Natural distribution in red, Cultivation in green
Synonyms
Quinoa, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
64.2 g
Dietary fibre 7.0 g
6.1 g
Monounsaturated 1.6 g
Polyunsaturated 3.3 g
14.1 g
Vitamins
Vitamin A equiv.
(0%)
1 μg
Thiamine (B1)
(31%)
0.36 mg
Riboflavin (B2)
(27%)
0.32 mg
Niacin (B3)
(10%)
1.52 mg
Vitamin B6
(38%)
0.49 mg
Folate (B9)
(46%)
184 μg
Choline
(14%)
70 mg
Vitamin C
(0%)
0 mg
Vitamin E
(16%)
2.4 mg
Minerals
Calcium
(5%)
47 mg
Iron
(35%)
4.6 mg
Magnesium
(55%)
197 mg
Manganese
(95%)
2.0 mg
Phosphorus
(65%)
457 mg
Potassium
(12%)
563 mg
Sodium
(0%)
5 mg
Zinc
(33%)
3.1 mg
Other constituents
Water 13.3 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
Quinoa, cooked
Nutritional value per 100 g (3.5 oz)
Energy 503 kJ (120 kcal)
21.3 g
Dietary fibre 2.8 g
1.92 g
Monounsaturated 0.529 g
Polyunsaturated 1.078 g
4.4 g
Vitamins
Vitamin A equiv.
(0%)
0 μg
Thiamine (B1)
(9%)
0.107 mg
Riboflavin (B2)
(9%)
0.11 mg
Niacin (B3)
(3%)
0.412 mg
Vitamin B6
(9%)
0.123 mg
Folate (B9)
(11%)
42 μg
Choline
(5%)
23 mg
Vitamin C
(0%)
0 mg
Vitamin E
(4%)
0.63 mg
Minerals
Calcium
(2%)
17 mg
Iron
(11%)
1.49 mg
Magnesium
(18%)
64 mg
Manganese
(30%)
0.631 mg
Phosphorus
(22%)
152 mg
Potassium
(4%)
172 mg
Sodium
(0%)
7 mg
Zinc
(11%)
1.09 mg
Other constituents
Water 72 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Quinoa (/ˈknwɑː/, from Quechua kinwa or kinuwa) is the common name for Chenopodium quinoa of the flowering plant family Amaranthaceae. It is grown as a grain crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a grass. Quinoa is closely related to species such as beetroot and spinach and amaranth, another pseudocereal (which it closely resembles). After harvest, the seeds are processed to remove the coating containing the bitter-tasting saponins. Generally, the seeds are cooked the same way as rice and can be used in a wide range of dishes. The leaves, meanwhile, are sometimes eaten as a leaf vegetable, much like amaranth, but commercial availability of quinoa greens is limited.

When cooked, the nutrient composition is comparable to common cereals, supplying a moderate amount of dietary fiber and minerals. The Food and Agriculture Organization of the United Nations declared 2013 to be the International Year of Quinoa.

Quinoa originated in the Andean region of Peru, Bolivia, Ecuador, Colombia and Chile, and was domesticated 3,000 to 4,000 years ago for human consumption in the Lake Titicaca basin of Peru and Bolivia, though archaeological evidence shows a non-domesticated association with pastoral herding 5,200 to 7,000 years ago.


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