Quinoa is a nutrient-dense food. In just one cup (185 grams) of cooked quinoa, you’ll find a little over 200 calories and a number of vitamins and minerals. It’s also a particularly good source of manganese, magnesium, folate, phosphorus, and copper. It also offers some iron, zinc, and B vitamins.

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That same serving of cooked quinoa also contains eight grams of protein, including all nine of the essential amino acids that your body can’t make on its own.

Seventy percent of the calories in quinoa come from carbohydrates. And they are complex carbohydrates rather than the kind found in refined grains and sugars. In addition, quinoa contains a little over five grams of fiber per cooked cup, which helps keep it low on the glycemic index. This means that quinoa doesn’t spike your blood sugar the way that, for example, white rice or birthday cake does.