Quinoa
| Quinoa | |
|---|---|
 |
|
| 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. |
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| Natural distribution in red, Cultivation in green | |
| Synonyms | |
| 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 |
|
| 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 (/ˈkiːnwɑː/, 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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