Dietary Fiber In Quinoa
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Here are the main vitamins and minerals in quinoa.
Dietary fiber in quinoa. Quinoa pronounced keen wah or ke no ah is packed with protein fiber. Quinoa is a good source of antioxidants and minerals providing more magnesium iron fiber and zinc than many common grains 3 26 27. Quinoa is also an excellent source of magnesium with 118 mg per cup cooked.
Thirty six percent of this dietary fiber is soluble and 64 percent is insoluble. One study that looked at 4 varieties of quinoa found a range of 10 16 grams of fiber per every 100 grams this equals 17 27. One cup of cooked quinoa provides 15 percent of the recommended daily intake of iron and 5 grams of fiber which is 21 percent the recommended amount.
Fiber helps prevent constipation helps control blood sugar levels and may help lower cholesterol. One cup of quinoa contains 5 grams of dietary fiber which is more than white or brown rice. Quinoa has a high fiber content compared with other grains providing 5 18 g in a single 185 g cup.
A completeness score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Both quinoa and walnut are high in calories and dietary fiber. Walnut is a excellent source of potassium and quinoa has more lutein zeaxanthin than walnut per 100 grams.
Quinoa often described as a superfood or a supergrain has become popular among the health conscious with good reason. This equates to at least 15 42 of a person s daily requirement depending on their age and sex. Walnut is a excellent source of protein and has more thiamin niacin pantothenic acid vitamin b6 and folate.
Soluble fiber forms a gel which can work to reduce blood cholesterol and blood glucose. Walnut is a excellent source of calcium and great source of iron. The spoke for dietary fiber is colored green protein is blue vitamins are purple minerals are white and yellow represents a group of commonly overconsumed nutrients.
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