Quinoa

No E-numberGrains & floursOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

It is a seed.

Gluten-freeYes

Naturally gluten-free, but it is often milled and packed alongside wheat.

HalalYes

KosherYes

KetoYes

About 7 grams of carbohydrate per cooked cup, most of it fiber.

Low-FODMAPYes

Low FODMAP in the 75 gram serving the Monash app lists.

The short answer

Quinoa is a seed with more protein than most grains and a complete amino acid profile. It is naturally gluten-free, low FODMAP in a normal serving, and one of the easier grains to cook, though it needs rinsing to remove the bitter saponin coating.

89/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesGrains & flours

Glycemic index—

Daily limitNot set

Also calledQuinoa, Quinoa grain

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Quinoa is a food with no E-number. It is covered by the general cereal and vegetable rules in each market rather than by the additive system, and in the United States it has to be declared as a grain on a nutrition panel.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The seed is about 14% protein, higher than most grains, and it carries all nine essential amino acids, which is unusual for a plant seed. It also has more fiber and more iron than rice. The bitter saponin coating is brushed off in processing or removed by rinsing under running water before cooking, and both the black and red varieties behave the same way, with the red one tasting nuttier and holding its shape better.

Where it comes from: A seed rather than a true grain, from a plant in the goosefoot family. The seed is harvested by hand in the Andes and has a natural coating of saponin, which is what gives it a bitter taste until it is rinsed or toasted.

Why it’s in food

Grain substitute
Salads
Pilafs
Porridge
Gluten-free baking

Often found in

SaladsPilafsSoupsBreakfast bowlsVegetarian dishesGluten-free baking

Also listed as: Quinoa, Quinoa grain, White quinoa, Red quinoa, Black quinoa, Peruvian quinoa, Quinoa, whole

Health & gut impact

Protein and amino acidsBenefit

Quinoa protein is complete, with all nine essential amino acids, and it scores well against the digestibility-corrected amino acid requirement for human needs. A cooked cup gives about 8 grams of protein, more than the same amount of cooked rice.

FAO, Protein Quality Evaluation in Human Nutrition (2013)

Manganese and magnesiumBenefit

Quinoa is one of the best everyday sources of manganese, and a good source of magnesium, iron and folate. Manganese is a trace mineral that most diets get enough of, so it is one of the reasons quinoa is often recommended for people eating a plant-heavy diet.

USDA FoodData Central, quinoa, cooked

Cross-contaminationUnder study

Quinoa is naturally gluten-free and the plant is not related to wheat, but the seed is frequently milled in facilities that also handle wheat, barley or rye. People with celiac disease are advised to look for a certified gluten-free label.

US FDA, food labeling guide for wheat and gluten

What can I use instead?

Millet

Ratio: Use the same cooked volume

Best for: A gluten-free grain with a similar texture

Rice

Ratio: Use the same cooked volume

Best for: A milder base

More grains & flours:

BuckwheatBuckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.Generally safe CouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safe Durum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safe MilletMillet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.Generally safe

Common questions

Is quinoa gluten-free?

The plant is, and it is not related to wheat. The practical risk is cross-contamination at the mill, so if you have celiac disease, look for a certified gluten-free quinoa.

Is quinoa a complete protein?

Yes. It contains all nine essential amino acids, which is unusual for a plant grain and one of the main reasons it is recommended in vegetarian diets.

Why do I need to rinse quinoa?

The seed carries saponins, natural compounds that taste bitter and can irritate the gut. Commercial quinoa is usually pre-rinsed, and if yours is not, a rinse under running water or a short soak with a change of water takes the edge off.

Is Quinoa safe?

Generally safe (89/100). Quinoa is a food with no E-number. It is covered by the general cereal and vegetable rules in each market rather than by the additive system, and in the United States it has to be declared as a grain on a nutrition panel.

Is Quinoa vegan?

Yes. It is a seed.

Is Quinoa gluten-free?

Yes. Naturally gluten-free, but it is often milled and packed alongside wheat.

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Scientific sources & regulatory citations

FAO, Protein Quality Evaluation in Human Nutrition (2013)
USDA FoodData Central, quinoa, cooked
US FDA, food labeling guide for wheat and gluten