scored 87/100
Also known as white quinoa, red quinoa, black quinoa
Quinoa is a complete plant-based protein containing all nine essential amino acids, with exceptional micronutrient density including magnesium, manganese, and folate. Its high fiber content and low glycemic index make it a superior grain choice for metabolic health and longevity.
28.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 87.
Quinoa (Chenopodium quinoa) originated in the Andean highlands of South America and has been cultivated for over 7,000 years. Unlike most grains, quinoa is a pseudocereal that provides a complete amino acid profile with 14g protein per 100g—rare among plant sources. Its nutritional density is exceptional: it delivers substantial amounts of magnesium (197mg), phosphorus (457mg), and folate (184mcg) per serving, minerals critical for cardiovascular function, bone health, and DNA synthesis. Quinoa contains bioactive compounds including quercetin and kaempferol, flavonoids with documented antioxidant and anti-inflammatory properties. The high fiber content (7g per 100g) supports healthy gut microbiota composition and metabolic rate, both associated with extended healthspan. Its balanced macronutrient profile—with nearly 4:1 carbohydrate-to-protein ratio and heart-healthy polyunsaturated fats—promotes stable blood glucose and sustained energy. Research suggests whole-grain consumption, including quinoa, correlates with reduced cardiovascular and type 2 diabetes risk. For longevity-focused individuals seeking plant-based protein sources with minimal processing and maximal micronutrient density, quinoa represents an optimal staple grain.
Contains all 9 essential amino acids in approximately balanced proportions, enabling muscle protein synthesis and reducing reliance on animal products
Low glycemic index (GI ~53) combined with high fiber slows glucose absorption, reducing insulin spikes and supporting long-term metabolic health
Magnesium regulates vascular function and blood pressure; quercetin and kaempferol reduce endothelial dysfunction and arterial inflammation
High insoluble and soluble fiber acts as prebiotic substrate, selectively feeding beneficial Bifidobacterium and Faecalibacterium species
Bioactive flavonoids (quercetin, kaempferol) and mineral cofactors (selenium, magnesium) support antioxidant enzyme function
Quinoa's balanced macronutrient profile and sustained-release carbohydrates optimize energy throughout afternoon hours without sleep disruption. Complete protein supports post-lunch muscle protein synthesis and cognitive function during afternoon tasks.
Breaks a fast
While not fasting-compatible due to caloric and macronutrient content, quinoa is excellent as first meal after a fast to gently break autophagy with complete protein and micronutrients. Small portions (50-75g) can be included in post-workout meals within 60 minutes of resistance training for superior amino acid delivery.
Per 100 g of the default form. Bars show how much higher or lower quinoa is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Quinoa is classified as a pseudocereal (grain). Quinoa is a complete plant-based protein containing all nine essential amino acids, with exceptional micronutrient density including magnesium, manganese, and folate.
Quinoa scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 7.1 g of protein (~14% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 3.5 g of fiber (~13% of the 28 g daily value).
In a 50 g serving, quinoa is highest in Manganese (~44% DV), Copper (~33% DV), Magnesium (~23% DV), Folate (~23% DV), Vitamin B6 (~23% DV).
Quinoa is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 28.6 g of net carbs (32.1 g total minus 3.5 g fiber).
Best in the midday. Quinoa's balanced macronutrient profile and sustained-release carbohydrates optimize energy throughout afternoon hours without sleep disruption. Complete protein supports post-lunch muscle protein synthesis and cognitive function during afternoon tasks.
A typical serving is around 50 g (~184 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating quinoa alongside several other grain sources.
Quinoa pairs nicely with: Pair with legumes (lentils, chickpeas) because combining quinoa's methionine-rich amino acids with legumes' lysine creates a complete amino acid profile superior to either alone; Pair with leafy greens (spinach, kale) because iron in quinoa has improved bioavailability in presence of vitamin C from greens, enhancing heme-independent iron absorption; Pair with olive oil because fat-soluble polyphenols and fat-soluble vitamins require lipid co-ingestion for optimal absorption and cellular uptake; Pair with fermented foods (sauerkraut, kimchi) because combined prebiotic fiber and probiotic cultures synergistically enhance beneficial bacterial colonization and short-chain fatty acid diversity.
Encyclopedia entries that supply the same signature nutrients quinoa contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients quinoacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.