So, let’s clear this up. Technically, the quinoa we all know and love is actually a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are defined as seeds extracted from grasses — not plants.

Tri-color Quinoa is a blend of organic white, black and red quinoa, with a nutty flavor and a fluffy, crunchy texture. Quinoa is an ideal addition to a vegan or gluten free diet, bringing iron, fiber and complete protein to the table.

Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet. It may improve your blood sugar and cholesterol levels and even aid weight loss.

From a nutritional point of view, quinoa beats brown rice in most categories. It offers more dietary fiber and protein than brown rice, so it should make for a more filling addition to your diet.

They’re pretty much all the same nutritionally—so go with what tastes best to you, says Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LCC. White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

Of the three colours, it also has the lightest texture and is fluffier than the other colours once cooked. White quinoa also cooks quicker and is less crunchy than other coloured varieties. While similar in texture to red quinoa, black quinoa has an “earthier” flavour and tends to taste sweeter than white quinoa.

10 Best Quinoa Products

• Bob’s Red Mill White Quinoa.
• Bob’s Red Mill Red Quinoa.
• Alter Eco Rainbow Quinoa.
• Ancient Harvest Quinoa Spaghetti.
• Ancient Harvest Quinoa Rotelle.
• Bob’s Red Mill Quinoa Flour.
• Ancient Harvest Quinoa Flakes.
• Alter Eco Dark Quinoa Chocolate Bar.

Red quinoa has a stronger, nuttier flavor compared with the more common white variety. It can also take a few minutes longer to cook and results in a heartier, chewier texture. Because it holds its texture slightly better than white quinoa, it’s a good choice for grain salads.

One cup (about 185 grams) of cooked quinoa contains the following nutrients: 222 calories. 39.4 grams carbohydrates. 8.1 grams protein. 3.6 grams fat. 5.2 grams fiber. 1.2 milligrams manganese (58 percent DV) 118 milligrams magnesium (30 percent DV)

Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked. According to the USDA nutrient database, 1 cup of cooked quinoa provides: 39.41 g carbohydrates. 31 mg calcium. 2.76 mg iron. 318 mg potassium. 13 mg sodium.

Cooked quinoa consists of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat. One cup (185 grams) of cooked quinoa contains 222 calories. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are (5): Calories: 120.