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Nutrition facts:Quinoa is a great source of iron and fiber for vegetarians, vegans and omnivores alike. One cup of cooked quinoa (185g) provides 15% of the recommended daily intake or iron and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent of magnesium, with 118mg per cup, cooked. According USDA nutrient database, once cup of cooked quinoa provides:Carbohydrates - 39.4gCalcium - 31mgIron - 2.76mgPotassium - 38mgSodium - 13mgZinc - 2.02mg CALORIES IN QUINOA: Quinoa is relatively low in calories.1 cup quinoa- 222 calories1 cup oats - 389 caloris 1 cup wheat- 1047 calories Benefits:Control Cardiovascular disease Diabetes (balance glucose level)Reduce cholesterolMigrainePrevent formation of gallstonesBoost liver abilityHair growth