This ancient seed is rich in fiber, protein, and many important vitamins and minerals.Particularly, it’s a good source of manganese, copper, phosphorus, and magnesium.

One cup (185 grams) of cooked red quinoa provides
Calories: 222
Protein: 8 grams
Carbs: 40 grams
Fiber: 5 grams
Sugar: 2 grams
Fat: 4 grams
Manganese: 51% of the Daily Value (DV)
Copper: 40% of the DV
Phosphorus: 40% of the DV
Magnesium: 28% of the DV
Folate: 19% of the DV
Zinc: 18% of the DV
Iron: 15% of the DV
The same serving size also offers more than 10% of the DV for thiamine, riboflavin, and vitamin B6, all of which are essential for proper brain function and metabolism.
Notably, quinoa is higher in protein than many other cereal grains, including wheat, rice, and barley.
In fact, it’s one of the few plant foods that contain all nine essential amino acids, including lysine, which most grains lack. Thus, red quinoa is considered a complete protein. Compared with other colors of this seed, red quinoa has approximately the same number of calories and amount of fat, protein, carbs, and micronutrients.

Health Benefits
– Rich in antioxidants
– May protect against heart disease
– High in fiber
– Nutrient-dense and gluten-free

Red quinoa has a stronger, nuttier flavor compared with the more common white variety. It can also take a few minutes longer to cook and results in a heartier, chewier texture.Because it holds its texture slightly better than white quinoa, it’s a good choice for grain salads.

Ways to incorporate red quinoa into your diet include:
– Using it in place of rice in a pilaf
– Tossing it with fall vegetables and a maple vinaigrette for a seasonal side dish
– Making a breakfast porridge by simmering it in milk and cinnamon
– Adding it to casseroles in place of rice
– Sprinkling it onto salads for extra texture and protein
As with other types of quinoa, make sure to rinse red quinoa before use to get rid of the bitter outer coating, also known as the saponins