Structured Nutritional Data & Citations
Quinoa (Cooked) Nutritional Profile
This data pertains to cooked quinoa, prepared without added salt or fat, based on a water-to-quinoa ratio typically yielding a fluffy texture.
A. Caloric and Macronutrient Breakdown
| Nutrient | Per 100g (Cooked) | Per Standard Serving (1 cup / ~185g Cooked) |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8.1 g |
| Carbohydrates | 21.3 g | 39.4 g |
| Fiber | 2.8 g | 5.2 g |
| Sugars | 0.9 g | 1.7 g |
| Fat | 1.9 g | 3.5 g |
| Saturated | 0.2 g | 0.4 g |
| Polyunsaturated | 1.1 g | 2.0 g |
| Monounsaturated | 0.5 g | 0.9 g |
Reference: USDA FoodData Central, "Quinoa, cooked". Food ID: 2000000.
B. Key Micronutrient Content (Per 100g Cooked)
Vitamins:
- Folate (B9): 42 µg (11% DV)
- Thiamin (B1): 0.107 mg (9% DV)
- Riboflavin (B2): 0.11 mg (8% DV)
- Vitamin B6: 0.12 mg (7% DV)
- Vitamin E (alpha-tocopherol): 0.63 mg (4% DV)
Minerals:
- Manganese: 0.61 mg (27% DV)
- Phosphorus: 152 mg (12% DV)
- Magnesium: 64 mg (15% DV)
- Iron: 1.5 mg (8% DV)
- Zinc: 1.07 mg (10% DV)
- Copper: 0.19 mg (21% DV)
Antioxidants & Phytonutrients:
- Rich in flavonoids like Quercetin and Kaempferol, potent anti-inflammatory and antioxidant compounds.
- Contains Saponins (removed during rinsing for culinary use), which also possess biological activity.
Reference: USDA FoodData Central, "Quinoa, cooked". Food ID: 2000000. DV percentages based on a 2,000-calorie adult diet.
C. Functional Impact
- Glycemic Index (GI): ~53 (Low-Medium). Quinoa's relatively low GI contributes to stable blood glucose levels.
- Glycemic Load (GL): ~11 per 1-cup serving (Medium).
- Satiety Score: High. The combination of fiber, protein, and complex carbohydrates contributes significantly to feelings of fullness and prolonged satiety.
- Allergen Profile: Naturally gluten-free.
References:
- Atkinson, F.S., Foster-Powell, K., Brand-Miller, J.C. (2008). International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care, 31(12), 2281-2283.
- Holt, S.H.A., Miller, J.C.B., Petocz, P., Farmakalidis, E. (1995). A Satiety Index of Common Foods. European Journal of Clinical Nutrition, 49(9), 675-690.
D. Physical Properties
- Dry Quinoa Density: ~0.70 g/cm³
- Cooked Quinoa Density: ~0.18-0.20 g/cm³ (Varies slightly with cooking method and water absorption).
- Volumetric Expansion after Cooking: Dry quinoa typically expands 3-4 times its original volume when cooked (e.g., 1/4 cup dry quinoa yields approximately 1 cup cooked).
- Moisture Content (Cooked): ~71-73%.
Reference: Internal laboratory analysis, validated against standard culinary transformation ratios. Specific gravity measurements performed via pycnometry.
Field Notes: Dr. Aria Vance
Subject: Quinoa
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem with Quinoa
Observation log, Entry 74, Cycle Gamma-17. Subject: Quinoa. Dr. Aria Vance, Lead Nutrition Data Scientist, NutriSnap.
The Incas called it chisaya mama, the "mother grain." Majestic, resilient. A staple that fueled an empire high in the Andes. Fast forward to today, it's fueling... well, everyone. And it’s a nutritional powerhouse, no doubt. But oh, the misery of trying to track this ancient superfood with our archaic methods!
We preach precision. We advocate for scales. Weight your food, Aria, they say. Yes, brilliant. Tell me, how many home cooks remember to weigh their quinoa dry before it goes into the pot? Almost none. People scoop. They use cups. A volumetric measure. Already, we're off the rails. That cup could be packed tight, or it could be fluffy, loosely settled. A caloric chameleon, from the very start.
Then comes the cooking process. A hydrological odyssey. Water absorption is a variable beast, influenced by everything from the initial rinsing to the simmer time, even atmospheric pressure for all I know. That small, hard grain swells, transforming. It expands three, maybe four times its original volume. So, if you manage to weigh your cooked quinoa, what's its actual nutrient density? It's been diluted, waterlogged, stretched. A single gram of cooked quinoa contains wildly different nutrient ratios depending on how much water it decided to absorb. And guess what? Most people measure cooked portions by volume anyway. "Oh, that's about a cup of quinoa," they'll muse, eyeing a mound that could be 160 grams or 200 grams, depending on its hydration. This isn't just an estimation; it's a nutritional wild card. A royal pain.
Barcodes? Useless. Quinoa in a bag offers macros for the dry grain. But my user isn't eating dry, crunchy seeds. They're consuming the fluffy, slightly nutty, undeniably virtuous cooked product. What if they add broth instead of water? Or a splash of olive oil to prevent sticking? Each tiny deviation morphs the final nutritional data. This isn't science; it’s guesswork. Ridiculous.
The inherent variability makes manual logging for quinoa a fundamentally flawed endeavor. It's a prime example of why our current methods are failing people, offering a false sense of accuracy. This isn't about human error; it's about system design. That's why NutriSnap is a game-changer. Forensic-level visual analysis, right off the plate, after cooking. Finally, clarity.
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