[Truth] How many calories in quinoa? 4+ weight loss dishes?

Quinoa is a very popular whole grain in the Vietnamese market. Taking care of health and beauty is a top important factor for many women. Only good health and good shape can bring a lot of confidence in life. There is an extremely effective weight loss super grain on the market that women often use, which is white quinoa. So why is white quinoa good for weight loss? How many calories are in quinoa? The following article, Dung Ha Dry Agricultural Products will answer in the most detail to you how many calories are in quinoa and effective weight loss dishes from white quinoa.

1. What is white quinoa?

White quinoa (also known as Quinoa) is a “super grain” that is very good for human health. Quinoa has been around for a very long time, this plant is grown to harvest seeds for food. About 3,000 – 4,000 years ago, quinoa was found in the Andes region of Peru, Colombia, Ecuador, Chile and Bolivia. Currently, quinoa has been propagated and widely planted in Asia, Europe and America. Typical countries are: United States, China, Canada and Japan.
There are three main types of quinoa in the world: white quinoa, red quinoa and black quinoa. Of these three types of quinoa, white quinoa is the most popular. White quinoa has a sweet taste, cool properties, gentle aroma and contains a lot of fiber and high protein.


White quinoa has a very small grain size, only about the size of millet. Widely used in culinary recipes. Sometimes, white quinoa is also used to replace rice for daily meals. Quinoa seeds are covered by a shell on the outside. When harvesting, the farmer will remove this outer shell and take the seed inside. The shell of the quinoa seeds contains Sapoin – this is a bitter substance.
Not only contains a lot of fiber and high amount of protein, white quinoa also contains a lot of vitamins and other essential minerals.

See also: [FACT] How many calories in walnuts? Eating walnuts causes obesity?

2. What are the benefits of white quinoa?

2.1 Nutritional value in white quinoa

According to the United States Department of Agriculture (USDA), in 100 grams of white quinoa provides nutrients such as:

Ingredient Amount
Energy 120Kcal
Water 72%
Protein 4.4gr
Carbonhydrate 21.3gr
Sugar 0.9gr
Fiber 2.8gr
Fat 1.9gr
Sodium 13mg
Vitamin E 6%
Vitamin B1 13%
Vitamin B2 12%
Iron 15%
Zinc 13%
Magnesium 30%

That is the entire nutritional value found in 100g of white quinoa seeds. These substances are all really necessary for the human body to maintain overall health. Adding white quinoa to your diet will help you prevent many dangerous diseases. Specifically:

2.2 Control blood sugar

  • White quinoa contains a high fiber content. Includes soluble fiber and insoluble fiber. Soluble fiber helps slow the absorption of sugar in the blood. Therefore, it can help you keep your blood sugar stable.
  • Soluble fibers come in contact with water to form a slime. This substance will slow down the digestion and absorption of sugar. This can help reduce the rate at which blood sugar rises after eating.

2.3 Enhances the metabolism of nutrients

  • White quinoa contains high levels of soluble and insoluble fiber. Fiber enhances the digestive process, making it easier for the body to absorb nutrients and digest food. Prevent constipation, bloating, indigestion,…
  • The protein in quinoa helps to maintain and repair muscles, strengthen the immune system and grow new cells.
  • The B vitamins in quinoa play an important role in converting food into energy.

2.4 Prevents the formation of cancer cells

  • The abundant fiber in quinoa seeds will help improve digestive problems. Reduce the risk of forming some dangerous cancers of the digestive system such as rectal cancer, stomach cancer, …
  • Powerful antioxidant that has the ability to prevent the formation and spread of some harmful cancer cells

2.5 Support weight loss, prevent obesity

  • Soluble fiber and insoluble fiber in quinoa will make your body feel full for longer, curb hunger and help control weight better.
  • Protein, vitamins and minerals in quinoa are ingredients that help provide the body with necessary energy and keep the body feeling full for longer, reducing the possibility of overeating.

See more: How to lose weight, reduce belly fat with brown rice tea?

2.6 Good for vegetarians

Yes, quinoa is a very good food for vegetarians.
  • The extremely large amount of protein in quinoa seeds is very good for vegetarians. Quinoa still provides a sufficient amount of protein daily for the body to maintain the body’s vital activities
  • Quinoa can be used to replace protein sources from specific foods such as meat, fish, and milk. This allows vegetarians to create a variety of nutritious, varied dishes from quinoa
  • Assorted minerals and vitamins in quinoa seeds will help vegetarians maintain a stable overall health of the body.

2.7 Good for the digestive system

  • Quinoa contains mostly soluble fiber. Soluble fiber will help enhance food metabolism and maintain the regulation of the digestive system. Helps soften stools, relieves constipation,…
  • Quinoa provides nutrients for beneficial gut bacteria. Beneficial bacteria will help maintain the microbial balance in the gut, improving the intestinal immune system
  • Quinoa can stimulate the secretion of digestive enzymes
With high nutritional value and many uses. White quinoa is really a very good product that every home should have. So how many calories are in white quinoa? This is the main question that many people are really interested in. Knowing the calories of quinoa seeds, you will calculate how many calories you will consume in a day.

3. How many calories in quinoa? Does eating a lot of quinoa make you fat?

3.1 How many calories in 100g of white quinoa?

According to the American Academy of Nutrition,
  • In 100g of white quinoa seeds provide about 120 calories for the body
  • One cup of white quinoa (185g) provides about 222 calories for the body
With specific and detailed calorie content as above. Many people are asking the question “Does eating WHITE quinoa cause weight gain?”.


See more: {100gr} How many calories are in macadamia nuts? Food to lose weight from macadamia?

3.2 Does eating a lot of quinoa make you fat?

The answer is: “NO. EATING quinoa does not make you fat”. Quinoa is a well-balanced part of your diet and will help you maintain a healthy weight or lose weight without causing obesity.
Quinoa contains high fiber, protein and healthy fats, which provide sustained energy for the body and maintain a feeling of fullness for longer. In addition, quinoa seeds have a low GI, which means they are absorbed and digested slowly, without causing a sudden spike in blood sugar levels. This can help control blood sugar and stabilize insulin levels, thereby reducing the risk of obesity and other health-related problems.
On average, an adult will need to consume about 2,000 calories per day. This amount of calories will be divided equally into 3 meals (breakfast – lunch – dinner). Calculated, each meal, you will consume about 667 calories. If the amount of calories consumed exceeds the standard then you completely gain weight. If the calorie consumption is lower than the standard calorie level, you are completely safe to use it without fear of gaining weight.
With 100 grams of quinoa contains only about 222 calories. These calories are still not enough for a standard meal. Therefore, adding quinoa seeds to the weight loss diet menu is extremely important.

See also: [DISCLOSURE] How many calories are basil seeds? Using basil seeds cause weight gain?

3.3 Who should not use white quinoa?

Although, the calories in quinoa are not too much. But not everyone can use white quinoa. Here are some objects that should not use white quinoa. That is:
  • Allergies: Some people are allergic to white quinoa or its ingredients. If your body shows signs of an allergic reaction after just using white quinoa, stop using it
  • Diet: For people who are on a special diet. Like a gluten-free or low-carb diet, the use of white quinoa is completely inappropriate.
  • Irritants: Some people may have problems with irritants like oxalate in white quinoa. If you have a history of kidney stones, consult your doctor before consuming white quinoa.
In addition, see more health news at: https://thucphamkho.vn/tin-tuc-su-kien/

4. Weight loss dishes from white quinoa?

4.1 Mixed rice with quinoa

  • 120g white quinoa
  • 120g rice
  • Water
  1. Mix white quinoa with white rice
  2. Wash it with water 2-3 times and then let it dry
  3. Put the rice in the pot and pour the water to submerge the rice
  4. Proceed to plug in the power and turn on the button to cook the rice
  5. When the rice is cooked, take it out and enjoy


4.2 Quinoa porridge

  • 120g white quinoa
  • 1 piece of boiled chicken breast, shredded
  • 1 hard-boiled egg
  • Green onions, finely chopped
  • Spices, seasonings, monosodium glutamate,…
  1. Put quinoa seeds in a clean bowl and wash them 2-3 times with clean water. Pour out the water, let it drain
  2. Put the quinoa seeds in the pot with 350ml of purified water
  3. Put the pot of quinoa on the stove and bring it to a boil, cook until it becomes porridge
  4. Stir well with your hands on medium heat to avoid burning
  5. Put the shredded chicken in the quinoa pot, stir for 5 minutes
  6. Next, crack 1 chicken egg into the pot of quinoa porridge and beat well
  7. Finally, add the seasoning + seasoning + main noodles to the pot, stir well until dissolved
  8. Season porridge to fit my mouth
  9. Sprinkle finely chopped scallions, stir well, then turn off the heat
  10. Lower the pot, scoop out the chicken quinoa porridge into a bowl, enjoy when the porridge is hot


4.3 Quinoa mixed with salad

  1. Wash the quinoa rice 2-3 times under clean running water
  2. Put the quinoa seeds in a pot with 3 cups of purified water
  3. Plug in the power, turn on the button and cook the quinoa for 30 minutes
  4. Cooked quinoa, remove to a bowl to cool
  5. Put the lettuce + cherry tomato + mango + cucumber + avocado in a bowl of cooked quinoa
  6. Under the roasted sesame sauce, put on plastic gloves and mix all the ingredients together and enjoy


See more: Summary of 10 easy-to-make healthy dishes to help her lose weight effectively

4.4 Quinoa fried rice

  • 120g quinoa
  1. Put the pan on the stove and heat the pan over high heat
  2. Hot pan, reduce heat, put quinoa in the pan and roast
  3. Stir the quinoa on medium heat to avoid burning
  4. Quinoa will pop and change color
  5. Turn off the stove, scoop out the quinoa seeds into a clean bowl, let it cool and enjoy

5. Conclude

Above is a detailed article that answers the question of how many calories are in quinoa seeds that dry agricultural products have shared with you. Weight loss with quinoa is extremely safe and effective. However, to be able to lose weight quickly, you should build a scientific diet, limit the use of foods containing unhealthy fats. Hopefully, with the above information will bring you many useful things,
If you have any other questions about the calories in quinoa. Leave your comments at the bottom of this article and we will respond.

See also: How many calories in white beans? Weight loss dishes from white beans?


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