8 Benefits of Quinoa, a True Superfood That's Both Delicious and Versatile

Quinoa has been a staple in the Andean regions of South America for thousands of years, but today you can buy this protein-packed superfood at nearly every grocery store. While you’ll most often find white, red, and black quinoa, the seed (yes, quinoa is a seed, not a grain!) actually comes in over 250 varieties, ranging in hues from pale yellow to deep violet.

Along with its vibrant colors, quinoa boasts a long list of benefits that make it a food worth adding to your pantry. We spoke with registered dietitians to discuss some of the top benefits of quinoa and get cooking tips on how to maximize the perks of this incredibly versatile food.

• Lauren Manaker, MS, RDN, LDN, CLEC, registered dietitian, author, and owner of Nutrition Now Counseling

• Jackie Newgent, RDN, CDN, Los Angeles-based chef and plant-forward culinary nutritionist

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Nutrition and Benefits

Complete Protein

Although we file it into the grain category, quinoa is actually a pseudocereal, meaning it's a seed that cooks like a grain. Its seed status gives it an edge in the protein department: "Since quinoa is botanically considered a seed, it offers more protein than traditional grains (8 grams per cooked cup) and provides 'complete' protein," says Jackie Newgent, RDN, CDN, a Los Angeles-based chef and plant-forward culinary nutritionist.

As a good source of plant protein, quinoa is an ideal pick for people who follow plant-based eating plans to help them boost their amino acid intake and ensure they’re meeting their daily protein needs, says Newgent.

High in Fiber

With 5 grams of fiber per cooked cup (about 18 percent of your daily value), quinoa is a fiber-rich food that supports digestive health. "Plus, it offers prebiotic benefits," says Newgent. "[Prebiotic fiber] helps feed the gut, boosting good bacteria and overall intestinal health."

Helps Blood Sugar

Keeping your blood sugar stable can help you feel more energized throughout the day. "Thanks to its low glycemic index and high fiber content, quinoa releases energy slowly, which helps maintain steady blood sugar levels and prevents those sudden spikes and crashes," explains Lauren Manaker, MS, RDN, LDN, CLEC, a registered dietitian and founder of Nutrition Now Counseling. “This makes it a great option for individuals looking to manage their energy throughout the day or support overall metabolic health.”

Rich in Antioxidants

This superfood seed is packed with polyphenols and phytonutrients, plant compounds that help combat oxidative stress and inflammation. "Quinoa contains a wealth of bioactive phytonutrients and antioxidants that fight cell damage and inflammation," says Newgent. "Actually, the slight natural bitterness of quinoa is an indicator of these beneficial compounds," she adds. 

Anti-Inflammatory

Quinoa seeds are coated in natural plant compounds called saponins, which possess various medicinal benefits, including anti-inflammatory properties. Saponins protect the plant from pests, but can taste bitter, which is often why you’ll find pre-rinsed varieties in the grocery store. "Even though washing quinoa removes some of the saponins on the outside of the seeds, they still contain significant anti-inflammatory compounds inside. Research points to the anti-inflammatory properties of quinoa beyond saponins themselves, where its unique protein structure plus nutrient content work synergistically to potentially reduce inflammation markers even after rinsing quinoa well," says Newgent.

Heart-Healthy Micronutrients

"Quinoa is naturally rich in heart-friendly nutrients like magnesium, potassium, and fiber," says Manaker. In fact, quinoa contains over 28 percent of your daily value of magnesium per cooked cup. "Magnesium plays a crucial role in relaxing blood vessels, which helps maintain healthy blood pressure levels," she explains. Additionally, "potassium works alongside it to balance sodium in the body, further promoting cardiovascular well-being."

Gluten-Free

Whole grains offer a variety of health benefits, such as better heart health and reduced risk of chronic diseases; however, the most common type of whole grain in the American diet, wheat, is off-limits for people with gluten intolerance or celiac disease. That’s where quinoa comes in.

"For people with celiac disease or gluten sensitivity, quinoa provides a nutritionally dense grain food alternative—and one that’s not an ultra-processed food," says Newgent.

Tips for Using Quinoa

"Incorporating more quinoa into your diet is easier than you might think!" says Manaker. Now that you know why it’s good for you, here are some easy ways to get the most out of cooking with quinoa.

Rinse it well: Quinoa is naturally coated in saponin, a compound that protects the plant from pests but can taste bitter. Even if you're using a pre-rinsed variety, it’s worth giving quinoa a quick rinse under cold water in a fine-mesh strainer to wash away any lingering bitterness.

Add flavor when you boil it: Cook quinoa in broth instead of water or toss in aromatics like garlic or fresh herbs for extra flavor. To sneak in even more protein, use bone broth; two cups of this collagen-rich stock per 1 cup of quinoa adds about 16 grams of protein.

Fluff it: After cooking and resting, fluff quinoa with a fork to separate the grains and prevent clumping. This also helps release residual steam so it doesn’t overcook and turn mushy. 

Use it for meal prep: If you’re planning to use quinoa in fresh salads or for meal prep, spread it out on a sheet tray to cool it down quickly. "Cook quinoa ahead of time and toss it with greens, beans, and a zesty vinaigrette. You can even add it to soups or stews," says Manaker.

Try it in both savory and sweet dishes: Quinoa is a great ingredient in grain bowls, pilafs, and salads, but it can also be used in a hot breakfast porridge, granola bars, and baked goods. For breakfast, try making a warm quinoa porridge topped with fresh fruits, nuts, and a drizzle of honey, suggests Manaker.

Use it as a high-protein swap: If you want a boost of protein in your meals, you can use quinoa as a simple substitute for rice or pasta in your favorite dishes, says Manaker. It pairs perfectly with stir-fries, curries, or roasted vegetables, she adds.

Blend it: "Blend cooked, cooled quinoa into smoothies or muffins as a protein-packed thickener without negatively impacting flavor profiles," says Newgent.

Use it as a meat extender: If you want to go more plant-based without giving up meat, add quinoa to your recipes. "If you’re trying to cut back on meat, but don’t want to give up satisfaction, replace up to a third of the ground meat in a burger patty with cooked quinoa," says Newgent.

Toast it before cooking: To enhance quinoa’s nutty flavor, toast it in a dry pan or with a splash of oil for a couple of minutes before adding your liquid of choice.

Toast it after cooking: Toast cooked quinoa in a skillet along with seasonings of choice until crisped, then sprinkle onto salads in place of croutons for a less processed and more interesting topper, says Newgent.

Pick a hue: "When you’re looking for a firmer texture and bonus eye appeal, consider red and black varieties, like in a grain bowl. When you need a softer texture and a neutral color is preferred, like in a creamy breakfast bowl or in baking, choose white quinoa," says Newgent.

Does Quinoa's Color Make a Difference?

Nutritionally, there are minor differences in quinoa types. "Red and purple varieties typically have more naturally occurring pigments called betalains, while black quinoa provides more anthocyanins," according to Newgent. These plant compounds have antioxidant properties, so the more colorful the quinoa, the more antioxidants it may offer.

What really sets the different quinoa colors apart is taste and texture. Newgent describes the differences in how each quinoa color cooks and tastes:

• White quinoa provides a light, mild taste and fluffy texture and cooks in 15 minutes. It’s generally the most versatile in recipes. 

• Red quinoa is a bit nuttier in flavor, with a chewy bite, and it takes slightly longer to cook. 

• Black quinoa has the strongest, earthiest flavor, along with a crunchier or firmer texture, and tends to take the longest to cook out of these three varieties.

In the end, the best quinoa for you is the one that fits your recipe and flavor preferences.