Quinoa, uncooked Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1539

Total Fat6.1g

Saturated Fat0.0g

Total Carbs64.2g

Fiber7.0g

Sugars0.0g

Protein14.1g

Macro Breakdown

Protein14.1g (15%)

Carbs64.2g (70%)

Fat6.1g (15%)

Health Scores (0-10)

10.0

Metabolic

7.6

Inflammation

10.0

Hormonal

9.2

Gut Health

6.3

Skin Health

4.9

Brain Health

10.0

Bone Health

10.0

Sleep

10.0

Exercise

7.8

Longevity

8.4

Detox

9.6

Immunity

10.0

Pral

0.4

Satiety

0.0

Nutrient Density

5.0

Bioavailability

10.0

Electrolyte

8.7

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1539.0 kJ	—
Protein	14.1 g	28% DV
Total Fat	6.1 g	8% DV
Carbohydrate	64.2 g	23% DV
Fiber	7.0 g	25% DV
Sodium	5.0 mg	—
Calcium	47.0 mg	4% DV
Iron	4.6 mg	25% DV
Magnesium	197.0 mg	47% DV
Phosphorus	457.0 mg	37% DV
Potassium	563.0 mg	12% DV
Zinc	3.1 mg	28% DV
Vitamin B6	0.5 mg	29% DV
Folate	184.0 µg	46% DV
Vitamin A	1.0 µg	—
Vitamin E	2.4 mg	16% DV
Vitamin K	1.1 µg	1% DV
Selenium	8.5 µg	15% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.706g
monounsaturated fat	1.613g
polyunsaturated fat	3.292g

Compare Quinoa, uncooked With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (28% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (47% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (29% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (15% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Frequently Asked Questions

How does Quinoa, uncooked support gut health?

Quinoa, uncooked contains 7g of fiber per 100g (25% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Quinoa, uncooked affect hormones?

Yes — Quinoa, uncooked is rich in magnesium (47% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. vitamin b6 supports Progesterone and Dopamine production. zinc supports Testosterone and DHT production.

Is Quinoa, uncooked good for blood pressure?

Yes. Quinoa, uncooked provides 563mg of potassium per 100g (12% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 112.6.

How filling is Quinoa, uncooked?

Quinoa, uncooked has a satiety score of 0.4/10. The 7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.