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Whole grains

Quinoa

Quinoa is a seed rather than a grass, which is why it carries complete protein where wheat and rice do not. It costs about three times what brown rice does and cooks in half the time.

Organic upgrade priority

Residue data does not apply

→Pesticide residue monitoring does not apply to this food in the same way.

Key numbers

Nutrient density: 85/100; Per calorie, across the whole database
Typical price: $5.49; per 1 lb bag · organic +27%
Servings a week: 2.1; Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to quinoa the way it does to fresh produce. These are the measures that actually decide the purchase.

Cost per serving: $0.78
Protein quality: Complete; Unusual for a plant staple
Fiber per serving: 5.2 g
Prep note: Rinse before cooking; Saponins on the outside taste bitter and soapy; most packaged quinoa is pre-rinsed but not all

Nutrition

Per 1 cup cooked (185 g).

222

calories

8.1 g

protein

5.2 g

fiber

13 mg

sodium

Complete protein 8.1 g
Magnesium 28% DV
Folate 19% DV

Buying and storing

◆Toasting rinsed quinoa dry in the pan for two minutes before adding water is the difference between nutty and bland.
◆The little white spirals that appear during cooking are the germ separating. They mean it is done, not that something went wrong.

Common questions

›Is quinoa a healthy choice?

Quinoa is a seed rather than a grass, which is why it carries complete protein where wheat and rice do not. It costs about three times what brown rice does and cooks in half the time. A 1 cup cooked (185 g) serving provides 222 calories, 8.1 g protein, and 5.2 g fiber, scoring 85/100 on nutrient density.

›Does quinoa need to be organic?

Pesticide residue monitoring does not apply to quinoa the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.

›What can I buy instead of quinoa?

If the organic version is out of budget or the fresh price has spiked, Brown rice, Rolled oats, Lentils cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.

Related foods

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Lentils

$2.29 / 1 lb bag · organic $3.29

Nutrition 93/100 · 17.9 g protein · 15.6 g fiber

Not applicable

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Rolled oats

$5.49 / 42 oz canister · organic $7.49

Nutrition 88/100 · 5 g protein · 4 g fiber

Not applicable

🍚

Brown rice

$3.99 / 2 lb bag · organic $5.49

Nutrition 76/100 · 5 g protein · 3.5 g fiber

Not applicable

🍝

Whole wheat pasta

$2.29 / 16 oz box · organic $3.19

Nutrition 74/100 · 7.5 g protein · 5 g fiber

Not applicable