How Much Protein In Quinoa: Power of the Hidden Gem

Protein is often associated with meat and dairy products. However, the plant protein sources offer a hidden gem in the form of quinoa, a grain that has gained popularity for its nutritional value and versatility. 

But how much protein does quinoa actually contain? And how does it compare to animal-based protein sources? 

Let’s simplify this protein puzzle and explore quinoa’s ability to nourish your body and support your overall health.

Quinoa protein in a nutshell

Cooked quinoa has 4.4 g of protein in 100 g. Uncooked quinoa has 14.1 g of protein in 100 gr. 

Why?

The difference in protein content between cooked and uncooked quinoa is because it absorbs water when cooked. This absorption process causes the quinoa to expand in size, diluting the protein content. 

As a result, cooked quinoa has a lower protein content per 100 grams than uncooked quinoa.

To illustrate this further, consider the following example:

• 100 grams of uncooked quinoa contains 14.1 grams of protein.
• When 100 grams of quinoa is cooked, it absorbs approximately 2.5 times its weight in water. This means that the cooked quinoa will weigh approximately 250 grams.
• The 14.1 grams of protein from the uncooked quinoa is now spread out over 250 grams of cooked quinoa. This results in a protein content of 5.64 grams per 100 grams of cooked quinoa.
• In addition to water absorption, cooking quinoa can cause some of the protein to break down. This breakdown is further diluted by adding water, resulting in a lower overall protein content in cooked quinoa.

How much protein is in a cup of quinoa

Protein content of quinoa is still relatively high, even after it has been cooked. One cup (185 grams) of cooked quinoa contains approximately 8 grams of protein.

Quinoa nutritive table 

Quinoa,uncooked	100 g	Unit
Water	13.3	g
Energy	368	kcal
Energy	1540	kJ
Protein	14.1	g
Total lipid (fat)	6.07	g
Ash	2.38	g
Carbohydrate, by difference	64.2	g
Fiber, total dietary	7	g
Starch	52.2	g
Calcium, Ca	47	mg
Iron, Fe	4.57	mg
Magnesium, Mg	197	mg
Phosphorus, P	457	mg
Potassium, K	563	mg
Sodium, Na	5	mg
Zinc, Zn	3.1	mg
Copper, Cu	0.59	mg
Manganese, Mn	2.03	mg
Selenium, Se	8.5	µg
Thiamin	0.36	mg
Riboflavin	0.318	mg
Niacin	1.52	mg
Pantothenic acid	0.772	mg
Vitamin B-6	0.487	mg
Folate, total	184	µg
Folic acid	0	µg
Folate, food	184	µg
Folate, DFE	184	µg
Choline, total	70.2	mg
Betaine	630	mg
Vitamin A, RAE	1	µg
Carotene, beta	8	µg
Cryptoxanthin, beta	1	µg
Vitamin A, IU	14	IU
Lutein + zeaxanthin	163	µg
Vitamin E (alpha-tocopherol)	2.44	mg
Tocopherol, beta	0.08	mg
Tocopherol, gamma	4.55	mg
Tocopherol, delta	0.35	mg
Vitamin K (Menaquinone-4)	1.1	µg
Fatty acids, total saturated	0.706	g
Fatty acids, total monounsaturated	1.61	g

Source: FoodDataCentral

Quinoa benefits

Quinoa is a highly nutritious grain that offers a variety of health benefits. Here are some of the most notable benefits of quinoa:

High in Protein

Quinoa is a complete protein containing all nine essential amino acids that our bodies need. This makes it an excellent plant-based protein source for vegans, vegetarians, and people looking to reduce their intake of animal products.

Rich in Fiber

Quinoa is a good source of dietary fiber, which can help promote digestive health, regulate blood sugar levels, and aid in weight control. Fiber helps you feel full and satisfied, which can help you eat less and lose weight.

Loaded with Nutrients

Quinoa is packed with essential vitamins and minerals, including magnesium, potassium, iron, zinc, and folate. These nutrients are crucial for various bodily functions, including energy production, muscle and nerve function, and immune system health.

Gluten-Free

Quinoa is naturally gluten-free, making it an excellent option for people with gluten sensitivities or celiac disease. It can easily be incorporated into gluten-free diets without compromising on nutrition or taste.

Benefits for muscle gain, fitness enthusiasts, and bodybuilders 

Due to its rich nutritional profile and ability to support muscle growth, repair, and recovery. Here are some specific benefits of quinoa for muscle gain and fitness:

Quinoa is a complete protein source 

Providing all nine essential amino acids necessary for muscle growth and repair. One cup of cooked quinoa contains approximately 8 grams of protein, making it a valuable plant-based protein source for those seeking to build muscle.

Rich in Branched-Chain Amino Acids (BCAAs)

Quinoa is particularly rich in BCAAs, specifically leucine, isoleucine, and valine. These amino acids play a crucial role in muscle protein synthesis and can help reduce muscle breakdown during exercise.

Provides Complex Carbohydrates

Quinoa is a good source of complex carbohydrates, which provide sustained energy during workouts and support muscle glycogen replenishment, essential for muscle recovery.

Is quinoa protein as good as meat protein?

Quinoa and meat protein are good protein sources but have different strengths and weaknesses.

Meat protein

is generally considered to be a higher-quality protein than quinoa protein.

However, meat protein is also higher in saturated fat and cholesterol than quinoa protein. 

Saturated fat and cholesterol can raise your LDL (bad) cholesterol levels, increasing your risk of heart disease. 

Quinoa protein, on the other hand, is low in saturated fat and cholesterol and is a good source of fiber, which can help lower your LDL cholesterol levels.

Quinoa protein is also a good iron, magnesium, and potassium source. Iron is important for carrying oxygen in your blood, magnesium is important for muscle function and nerve function, and potassium is important for blood pressure control.

Overall, quinoa protein is a good source of plant-based protein that is lower in saturated fat and cholesterol than meat protein. It is also a good source of fiber and other important nutrients.

Can quinoa replace protein?

The misconception that quinoa is not a complete protein may stem from its slightly lower amounts of certain amino acids, particularly lysine, than animal proteins. 

However, when combined with other plant-based protein sources, such as beans, lentils, nuts, or seeds, quinoa can provide a complete amino acid profile that satisfies the body’s requirements.

This makes it a valuable addition to plant-based diets, particularly for those looking for protein-rich alternatives to animal sources.

How to include quinoa in your diet

Add quinoa to salads, soups, and stews.

Use quinoa as a base for grain bowls.

Cook quinoa and add it to breakfast oatmeal or yogurt.

Use quinoa flour to bake bread, muffins, and pancakes.

High protein recipes with quinoa

Quinoa Black Bean Burgers

Ingredients:

• 1 cup quinoa, cooked
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup bread crumbs
• 1/4 cup chopped bell pepper
• 1 large egg
• 2 tablespoons minced onion
• 1 large clove garlic, minced
• 1 1/2 teaspoons ground cumin
• 1 teaspoon hot pepper sauce (such as Frank’s RedHot®)
• 3 tablespoons olive oil

Instructions:

1. In a large bowl, mash the black beans with a fork, leaving some whole beans.
2. Add the cooked quinoa, bread crumbs, bell pepper, egg, onion, garlic, cumin, hot pepper sauce, and salt to the black beans. Mix well.
3. Form the mixture into 8 patties.
4. Heat the olive oil in a large skillet over medium heat.
5. Cook the patties for 2-3 minutes per side, or until heated through.

Quinoa and Vegetable Stir-Fry

Ingredients:

• 1 cup quinoa, cooked
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1/4 cup soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic and cook for 2-3 minutes, until softened.
3. Add the red bell pepper, green bell pepper, zucchini, and yellow squash. Cook for 5-7 minutes, until the vegetables are tender.
4. Add the cooked quinoa, soy sauce, rice vinegar, and sesame oil. Stir to combine.
5. Cook for 1-2 minutes more, until heated through.

Quinoa Stuffed Peppers

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup corn kernels
• 1/4 cup chopped onion
• 1/4 cup chopped tomato
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. In a large bowl, combine the cooked quinoa, black beans, corn, onion, tomato, olive oil, chili powder, cumin, and salt.
3. Stuff the peppers with the quinoa mixture.
4. Bake for 20-25 minutes, or until the peppers are tender.

Quinoa Breakfast Bowl

Ingredients:

• 1 cup quinoa, cooked
• 1 cup almond milk
• 1/2 cup berries
• 1/4 cup nuts
• 1 tablespoon honey

Instructions:

1. In a bowl, combine the cooked quinoa, almond milk, berries, nuts, and honey.
2. Stir to combine and enjoy.

Quinoa Salad with Roasted Vegetables

Ingredients:

• 1 cup quinoa, cooked
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup vinaigrette dressing

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Toss the red bell pepper, zucchini, and yellow squash with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a large bowl, combine the cooked quinoa, roasted vegetables, parsley, and vinaigrette dressing.
5. Toss to combine and serve.

These are just a few ideas to get you started. There are endless possibilities when it comes to high-protein quinoa recipes. So get creative and enjoy experimenting in the kitchen!