Red Quinoa: Nutrition, Benefits, and How to Cook It

Red quinoa comes from the flowering plant Chenopodium quinoa, which is native to South America.

Also called Inca Red, it was the choice of Inca soldiers, who believed the red color gave them strength during battle.

Uncooked, red quinoa seeds are flat, oval, and crunchy.

Once cooked, they puff up, forming small spheres similar in shape to couscous, and take on a fluffy-yet-chewy texture.

Though described as red, these seeds can sometimes have more of a violet color (1Trusted Source).

Despite being considered a whole grain due to its nutritional profile, quinoa is technically categorized as a pseudocereal, as it doesn’t grow on grass, like wheat, oats, and barley (2Trusted Source).

Still, it’s prepared and eaten the same way as traditional cereal grains.

Red quinoa is also naturally gluten-free, making it a good choice for those with celiac disease or gluten sensitivity.

SUMMARYTechnically a pseudocereal, red quinoa is naturally gluten-free but still has the nutritional benefits of a whole grain. When cooked, it fluffs up and has a chewy texture.

This ancient seed is rich in fiber, protein, and many important vitamins and minerals.

Particularly, it’s a good source of manganese, copper, phosphorus, and magnesium.

One cup (185 grams) of cooked red quinoa provides (3):

• Calories: 222
• Protein: 8 grams
• Carbs: 40 grams
• Fiber: 5 grams
• Sugar: 2 grams
• Fat: 4 grams
• Manganese: 51% of the Daily Value (DV)
• Copper: 40% of the DV
• Phosphorus: 40% of the DV
• Magnesium: 28% of the DV
• Folate: 19% of the DV
• Zinc: 18% of the DV
• Iron: 15% of the DV

The same serving size also offers more than 10% of the DV for thiamine, riboflavin, and vitamin B6, all of which are essential for proper brain function and metabolism (4Trusted Source).

Notably, quinoa is higher in protein than many other cereal grains, including wheat, rice, and barley (5).

In fact, it’s one of the few plant foods that contain all nine essential amino acids, including lysine, which most grains lack. Thus, red quinoa is considered a complete protein (2Trusted Source, 5, 6Trusted Source).

Compared with other colors of this seed, red quinoa has approximately the same number of calories and amount of fat, protein, carbs, and micronutrients. What sets it apart is its concentration of plant compounds.

Specifically, red quinoa contains betalains, which have antioxidant properties and are responsible for giving this variety its signature color (1Trusted Source).

SUMMARYRed quinoa is considered a complete protein, as it provides all nine essential amino acids. It’s also a good source of fiber, antioxidants, and many minerals.

Current research hasn’t looked at the health benefits of red quinoa specifically. Still, various studies have evaluated the benefits of its components, as well as quinoa in general.

Rich in antioxidants

Regardless of the color, quinoa is a good source of antioxidants, which are substances that protect or reduce damage to your cells caused by free radicals.

In a study on the antioxidant properties of four colors of quinoa — white, yellow, red-violet, and black— red quinoa was found to have the highest antioxidant activity (1Trusted Source).

It’s particularly rich in flavonoids, which are plant compounds with antioxidant, anti-inflammatory, and anticancer properties (7Trusted Source).

In fact, one study observed that cooked red quinoa had significantly higher levels of total polyphenols, flavonoids, and overall antioxidant activity than cooked yellow quinoa (8).

Red quinoa is particularly high in two types of flavonoids (2Trusted Source):

• Kaempferol. This antioxidant may reduce your risk of chronic illnesses, including heart disease and certain cancers (9Trusted Source, 10Trusted Source).
• Quercetin. This antioxidant may protect against many conditions, including Parkinson’s disease, heart disease, osteoporosis, and certain types of cancer (11, 12Trusted Source, 13Trusted Source).

Additionally, red quinoa contains plant pigments with antioxidant properties, including betaxanthins (yellow) and betacyanins (violet), both of which are types of betalains (14).

Betalains have been shown to offer powerful antioxidant effects in test-tube studies, protecting DNA against oxidative damage and providing possible anticancer properties (1Trusted Source, 14).

However, human studies are needed to confirm these effects.

May protect against heart disease

The betalains in red quinoa may also play a role in heart health.

In one study in rats with diabetes, consuming 91 and 182 grams of betalain extract per pound (200 and 400 grams per kg) of body weight significantly decreased triglycerides, as well as total and LDL (bad) cholesterol, while raising HDL (good) cholesterol (14).

Though studies on beetroots, which are also high in betalains, show similar results, these effects have not yet been researched in humans (15Trusted Source).

Red quinoa may also benefit heart health because it’s considered a whole grain.

Numerous large population studies associate whole grain consumption with a reduced risk of heart disease, cancer, obesity, and death from all causes (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

High in fiber

Red quinoa is high in fiber, with just 1 cup (185 grams) of cooked seeds providing 24% of the DV.

Diets high in fiber have been linked to a reduced risk of heart disease, several types of cancer, type 2 diabetes, obesity, and death from all causes (20Trusted Source, 21Trusted Source, 22Trusted Source).

Red quinoa contains both insoluble and soluble fiber, both of which offer unique benefits.

Soluble fiber absorbs water and turns into a gel-like substance during digestion. As a result, it may increase feelings of fullness. It may also improve heart health by lowering total and LDL (bad) cholesterol levels (21Trusted Source, 22Trusted Source).

While soluble fiber tends to get more attention, insoluble fiber is important as well, as it may help maintain good bowel health and play a role in preventing type 2 diabetes (23Trusted Source).

In fact, one review found that diets high in insoluble fiber were associated with a significantly reduced risk of type 2 diabetes (21Trusted Source).

Nutrient-dense and gluten-free

As a pseudocereal, red quinoa doesn’t contain gluten, which is often found in traditional cereal grains like wheat, rye, and barley.

Therefore, it’s a good option for people with celiac disease or gluten intolerance.

While avoiding gluten is necessary for some individuals, long-term observational studies indicate that gluten-free diets are often inadequate in fiber and certain vitamins and minerals, including folate, zinc, magnesium, and copper (24Trusted Source, 25Trusted Source).

Given that quinoa is a good source of fiber and these minerals, adding it to your diet may significantly improve your overall nutrient intake if you follow a gluten-free diet (26Trusted Source).

Additionally, studies indicate that a long-term gluten-free diet may raise your risk of heart disease due to increases in triglycerides, as well as total and LDL (bad) cholesterol (25Trusted Source, 27Trusted Source).

However, a study in 110,017 adults noted that gluten-free diets that are adequate in whole grains are not associated with an increased risk of heart disease (28Trusted Source).

SUMMARYRed quinoa is higher in antioxidants than many other varieties of quinoa. It’s also high in fiber, may protect against heart disease, and can improve the nutrient quality of a gluten-free diet.

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.

Other ways to incorporate red quinoa into your diet include:

• using it in place of rice in a pilaf
• tossing it with fall vegetables and a maple vinaigrette for a seasonal side dish
• making a breakfast porridge by simmering it in milk and cinnamon
• adding it to casseroles in place of rice
• sprinkling it onto salads for extra texture and protein

As with other types of quinoa, make sure to rinse red quinoa before use to get rid of the bitter outer coating, also known as the saponins (2Trusted Source).

Additionally, rinsing can help reduce plant compounds called phytates and oxalates. These substances can bind certain minerals, making it harder for your body to absorb them (2Trusted Source, 29Trusted Source).

Red quinoa is prepared similarly to other types. Simply simmer it in liquid in a 2:1 ratio by volume, with 2 cups (473 ml) of liquid for every 1 cup (170 grams) of raw quinoa.

SUMMARYRed quinoa is heartier and nuttier than the white variety. As with other types of quinoa, it’s versatile and can be swapped in for other whole grains in your favorite recipes.

Red quinoa is rich in protein, fiber, and many important vitamins and minerals.

Plus, it’s higher in antioxidants than other varieties of quinoa, which may benefit heart health.

As a gluten-free pseudocereal, it may also improve the overall nutrient quality of a gluten-free diet.

Still, you don’t have to be gluten-free to enjoy its vibrant red color, chewy texture, and nutty flavor.

If you want to add variety and a pop of color to your next meal, you can buy red quinoa locally or online.