Quinoa and protein: Surprising facts about this tiny seed

When it comes to nutritious, versatile foods, quinoa often steals the spotlight, and for good reason. Easy to cook, gluten-free, high in protein and fibre, low GI—it ticks a lot of boxes for a healthy diet.

Let’s take a closer look at what makes quinoa so special—and how you can enjoy it in your diet.

What is quinoa?

Quinoa is a small, edible seed that comes from a plant native to South America, from the amaranth family. It is gluten-free, has a nutty, earthy flavour and fluffy texture, and is commonly used in salads, bowls, and as a side dish.

Unlike rice or oats, quinoa is a pseudograin or pseudocereal, which means it isn't a true cereal grain, but it is prepared and eaten like one.

Quinoa comes in different colours, each with its own flavour and texture profile:

• White quinoa, or ivory quinoa, is the most commonly available variety. It's light in texture and mild in flavour, and works well as a rice replacement or a base for grain bowls.
• Red quinoa is a bit nuttier and chewier, and typically holds its shape better once cooked—a great choice for salads, as it doesn't get mushy.
• Black quinoa is earthy, slightly sweeter, and crunchier, and takes a little longer to cook. Whenever you want to add some texture to a dish, black quinoa is your best option.
• Tri-colour quinoa—just like the name suggests—is a mix of the three types above. The best of all worlds: fluffy, nutty, and textured in one colourful blend.

Is quinoa a good source of protein?

Yes, quinoa is a great source of protein. Plant-based protein, to be exact.

In fact, quinoa is a complete protein, meaning it contains all nine essential amino acids your body can't produce on its own, but needs for muscle repair, immune function, and overall health.

This isn't always the case with plant protein sources, as most need to be paired with other foods in order to achieve a complete amino acid profile.

So quinoa truly is a protein all-star, but just how much does it contain?

Well, one cup of cooked quinoa (185 grams) gives you 8 grams of protein for 222 calories [1].

Can quinoa replace meat protein?

We wouldn't say quinoa can replace meat, mainly because it doesn’t quite match it in terms of total protein content per serving.

For example, a cup of cooked quinoa provides around 8 grams of protein, whereas a cup of cooked chicken breast packs around 43 grams [2].

Having said that, can quinoa add quality protein to your diet? It sure can, especially if you're a vegetarian or vegan or are simply looking for more plant-based sources.

What are the other nutritional benefits of quinoa?

When it comes to its nutritional value, quinoa is a powerhouse. We know by now it is a complete protein, but it doesn't end there. Quinoa is also:

High in fibre

Eating enough fibre is key to keeping your digestive health on track, supporting heart health, and helping you maintain a healthy weight. It can also lower your risk of conditions like IBS and haemorrhoids.

In general, it’s recommended that adult women consume around 25 grams of fibre per day [3]. And a 1-cup serving of cooked quinoa? That's 5 grams towards your daily goal.

Rich in vitamins and minerals

Although they tend to fly under the radar, micronutrients play a big role in keeping your body running smoothly. And quinoa truly packs a punch, providing you with:

• Magnesium
• Folate
• Iron
• Manganese
• Phosphorus
• Copper
• Zinc
• B vitamins

Quinoa also contains small amounts of heart-healthy fats, including oleic acid and linoleic acid (with a higher content of monounsaturated fat than a lot of common cereals) [4].

A source of antioxidants

Quinoa contains several antioxidants—quercetin, kaempferol, saponins, to name a few—all of which help neutralise free radicals and protect your cells from inflammation [5].

Fun fact: darker quinoa seeds generally contain more antioxidants than white varieties, and sprouting them can increase their overall antioxidant content even further [6].

Gluten-free

Those with a gluten intolerance or coeliac disease will be happy to know that quinoa is naturally gluten-free.

We still recommend checking the product label to make sure it is free from gluten cross-contamination, especially if you have a severe allergy.

Low glycemic index (GI)

Quinoa has a low GI of 53, which means that it releases energy more slowly, helping to prevent spikes and crashes in blood sugar levels [7].

Its protein and fibre content are a big reason why—it takes longer to digest, keeping you fuller and more energised between meals.

Is quinoa safe for everyone?

Quinoa is incredibly healthy and nutritious, but it is not safe for everyone.

Some people are sensitive to saponins, a natural coating on the outer shell of quinoa seeds, which may trigger stomach aches and skin reactions, like hives and itchiness.

Although rare, it's also possible to experience severe allergic reactions, with symptoms like low blood pressure, elevated heart rate, and difficulty breathing.

Those who are allergic to buckwheat or amaranth are also more likely to react to quinoa, as they're all in the same family.

If you're unsure whether or not you're allergic to quinoa, err on the side of caution and check in with your doctor before introducing the food into your diet.

Ways to incorporate quinoa in your diet

One great thing about quinoa—you know, besides all the health benefits we spoke about before—is its versatility.

It goes well in countless dishes, and since it's mild in flavour, it can absorb spices and seasonings without overpowering a dish.

But before we dive into the many ways you can incorporate quinoa in your diet, here's a 101 on how to cook it [8]:

1. Start by rinsing 1 cup of quinoa in a fine mesh strainer under cold water to wash away the saponins, which can add a bitter taste.
2. Combine quinoa and 1 3/4 cups of water, chicken broth, or vegetable broth in a pot on medium-high heat.
3. Bring it to a boil, cover, and reduce the heat to low, letting it simmer for 15 minutes.
4. Remove from the heat and let it sit for another 10 minutes, with the cover on.
5. Fluff with a fork until light and airy.

It truly is that easy and that quick. Once you've got your quinoa ready, your options on how to enjoy it are endless. You can even mix it with other grains—like cooked brown rice, farro, or barley—for extra flavour and texture.

Here are a few ideas:

Porridge

When you think of quinoa, you probably think of savoury dishes, but this pseudograin is a great swap for breakfast.

You can simply cook it as you would oatmeal, then top it off with fresh fruit, nuts, seeds, yoghurt, maple syrup—whatever you add to your usual porridge.

Some people like to make it with coconut milk for extra creaminess, but cow's milk works well too, as does soy, oat, or almond milk.

Quinoa salad

Pair it with fresh veggies, a protein source, and your favourite dressing.

You can get as creative as you want to here, but it can be as simple as quinoa mixed with a tin of tuna, avocado, and pumpkin seeds or sunflower seeds, plus a quick lemon dressing.

Or if it's the end of the week and you have a bunch of random veggies hanging around in the fridge, it's the perfect opportunity to use them up.

Side dish

Serve it alongside grilled vegetables and a protein (grilled chicken, fish, or tofu are great options, and all keep it low-calorie).

It’s an easy way to change things up if you’re bored with rice or couscous.

Soups and stews

Stir in a scoop of cooked quinoa to give your soups and stews a chewy texture and bulk them up nicely without making them heavy.

Since quinoa soaks up flavours easily, it will blend seamlessly into whatever base you're working with, whether that's a rich broth or spicy curry.

Plus, the extra fibre and protein will help keep you fuller for longer, which can definitely come in handy if you're on a calorie deficit.

Burger patties

Quinoa is often used in vegetarian and vegan burger patties, usually along with beans, breadcrumbs, and herbs.

Quinoa doesn't just add to the flavour and nutritional value of the patties, but it actually helps bind everything together—particularly helpful if you're vegan and don't eat eggs.

Snacks

From baked quinoa bites to energy bars, there are countless recipes online for quinoa-based snacks.

As a complex carb and complete protein, quinoa actually makes for a great pre-workout food, providing you with sustained energy while also supporting muscle repair and growth.

So, whatever snack you make, try having it before the gym for an even better workout session.

The viral Jeniffer Aniston Salad

If you follow Jennifer Aniston on Instagram (or are on social media at all, really), we're sure you've heard about the actress's viral salad.

This delicious, Mediterranean-inspired dish brings a whole lot of nutrition to the table, and it is a super easy meal prep recipe—you can just divide it into glass containers or mason jars, and it's ready to go whenever you are.

Although some use bulgur wheat (a wholegrain with a similar nutty flavour and chewy consistency), we love to go with quinoa.

Here's what you'll need to make it (for 4 servings):

• 1 cup dry quinoa
• 1 cucumber, chopped
• 1/3 red onion, chopped
• 1 can chickpeas, drained and rinsed
• 1/2 cup crumbled feta cheese (unless you want to make it dairy-free, in which case you can omit or use plant-based feta)
• A handful of parsley, chopped
• A handful of mint, chopped
• Lemon juice from 2 lemons
• A drizzle of olive oil
• Salt and pepper
• Optional: chicken or tofu for even more protein

With a 15-minute prep time and 15-minute cook time, you can whip it up in as little as half an hour:

1. Cook the quinoa according to the package.
2. Meanwhile, chop the cucumber, red onion, parsley, and mint.
3. Add the cooked quinoa, vegetables, and fresh herbs to a large bowl, followed by the chickpeas and feta.
4. Pour the lemon juice and olive oil, making sure it's all evenly coated, and season to taste with salt and pepper.
5. Serve immediately, or pop it in the fridge in an airtight container for up to 5 days.

Enjoying quinoa as part of a weight loss diet

Quinoa isn’t just tasty—it’s a smart choice if you’re hoping to lose weight.

Its protein and fibre help keep you fuller for longer, reducing the urge to snack between meals. Plus, it's low GI means it releases energy slowly, keeping those mid-day sugar crashes at bay.

If you need a hand kick-starting or boosting your weight loss journey, a program like Juniper's could help.

Take the guesswork out of what to eat

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss [9].

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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