Also called: cooked black quinoa, prepared black quinoa, boiled black quinoa, black royal quinoa, Andean black grain, quinoa negra, quinoa preta, tequr quinoa, ጥቁር ኩዊኖ, kinoa sawda, كينوا سوداء, mavri kinoa, μαύρη κινόα, kinoa siah, کینوا سیاه, kuro kinoa, 黒キヌア, black kinoa, 블랙 퀴노아, chernaya kinua, черная киноа, kinoa si dam, คีนัวสีดำ, chorna kinua, чорна кіноа, hei lihui, 黑藜麦, kala quinoa, काला क्विनोआ, kalo quinoa, কালো কুইনোয়া, karuppu quinoa, கருப்பு கினோவா, nalla quinoa, నల్ల క్వినోవా, ਕਾਲਾ ਕਵਿਨੋਆ, કાળો ક્યુનોઆ, काळा क्विनोआ, kappu quinoa, ಕಪ್ಪು ಕ್ವಿನೋವಾ, കറുത്ത ക്വിനോവ, tikur quinoa, kinwa sawda, Schwarzer Quinoa, mavri kinooa, kinvaye siah, quinoa noir, quinoa hitam, quinoa nera, kuro kinooa, geom-eun kinooa, 검은 퀴노아, czarna komosa ryżowa, chernaya kinooa, quinoa nyeusi, kinooa dam, คีนัวดำ, itim na quinoa, siyah kinoa, chorna kinooa, diêm mạch đen, hei lino ya, tikur ye-tse-be-ke-wa quinoa, የተቀቀለ ጥቁር ኪኖዋ, kinoa sawda maslooqa, كينوا سوداء مسلوقة, siddho kalo quinoa, সেদ্ধ কালো কিনোয়া, vrasti mavri kinoa, βρασμένη μαύρη κινόα, kinoa-ye siah-e pokhte, کینوا سیاه پخته, bafi nankheli kali quinoa, બાફેલી કાળી ક્વિનોઆ, ubli hui kali quinoa, उबली हुई काली क्विनोआ, yudeta burakku kinoa, 茹でたブラックキヌア, baisida kappu quinoa, ಬೇಯಿಸಿದ ಕಪ್ಪು ಕ್ವಿನೋವಾ, salmeun beullaek kinoa, 삶은 블랙 퀴노아, vevichatha kariyathaya quinoa, വേവിച്ച കറുത്ത ക്വിനോവ, shijleli kali quinoa, शिजवलेली काळी क्विनोआ, ubali hoi kali quinoa, ਉਬਾਲੀ ਹੋਈ ਕਾਲੀ ਕੁਇਨੋਆ, varenaya chernaya kinooa, вареная черная киноа, aveiyapatta karuppu quinoa, வேகவைத்த கருப்பு குயினோவா, udikinchina nalla quinoa, ఉడికించిన నల్ల క్విన్వా, khin-wa dam tom, ควินัวดำต้ม, varena chorna kinooa, варена чорна кіноа, ubli hui kali kinoa, ابلی ہوئی کالی کینوآ, shuizhu heise linuo, 水煮黑色藜麦
One serving (185 g) is high in magnesium.
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Black quinoa (boiled)
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