Quinoa: A grain packed with lysine

Quinoa, often touted as a ‘superfood’, is a great source of lysine. And as it happens it also contains all 8 of the other essential Amino acids. This quality qualifies it as a ‘complete protein’.

In this article, you’ll learn just how much lysine you can get from Quinoa, and how it compares to other popular grains.

So, to jump straight into the specifics 100g of Quinoa contains 239mg of Lysine. Without a little context, this probably doesn’t mean a lot. So according to some studies, the RDA for Lysine is around 12-45mg (per kg) per day (1).

That calculates to around 2400mg per day for an 80kg(176lbs) person. Given those numbers, 100g of quinoa provides roughly 10% of the RDA.

Quiona nutrition (lysine)

How does Quiona compare to other grains?

In terms of Lysine content, Quiona holds it’s own when compared to other popular grains.

There are certainly superior options when looking at Lysine content alone, but it’s worth noting that quinoa is one of the only grains which holds ‘complete protein’ status. Which is why it’s one of our favorites.

So, as promised here is a list showing the popular grains alongside their Lysine contents:

  • Lentils – 630mg
  • Oats – 324mg
  • Rye – 286mg
  • Barley – 275mg
  • Quinoa – 239mg
  • Corn – 141mg
  • Rice – 87mg

Are there any other health benefits to eating Quinoa?

In addition to high levels of Lysine (and other amino acids), Quiona also contains high levels of Magnesium and phosphorus – in both cases, 100g provides around 15% of your RDA.

Healthy magnesium levels are associated with good bone health, good heart health and are known to be beneficial to migraine sufferers.

Phosphorus is used in important biological functions such as filtering waste, tissue/cell repair and has many other benefits. You can find out more here.

If you suffer from any allergies, you should also know that Quinoa is touted as being one of the least allergenic of the grains.

Nutritional contents of quinoa

Since you’re interested in the Lysine contents of Quinoa, you may also be interested in further nutritional qualities. If so take a look below where you’ll find the nutritional information for 100g of Quinoa:

AmountRDA
Protein4.4g9%
Lysine239mg~10% (weight dependant)
Carbs21g7%
Far2g3%
Magnesium64mg16%
Fibre2.8g
Phosphorus152mg15%
Folate10%

Tell me more about lysine

Lysine is one of 9 essential amino acids. It is not produced in the body but is required for essential bodily functions such as:

  • collagen growth
  • absorption of other nutrients (such as calcium)
  • muscle/tissue growth and repair.

Since Lysine is not produced (or synthesized) by the body it must be obtained via the diet, making it possible to run at a deficit.

When people do not get enough Lysine in the diet, symptoms including fatigue, anemia and hair loss may surface. For further symptoms and info, please refer to Medical news today.

Lysine benefits

Lysine has been the subject of many fruitful studies over recent years and now promises an impressive array of benefits. Let’s start with Michigan Medicine, who state that Lysine has been shown to:

  • Help with herpes outbreaks
  • Reduce re-occurrence of Cold sores.

In addition to that, there have been a bunch of other studies which have shown it to:

Tasty quinoa recipes

If you’ve heard enough and want to add Quinoa to your diet, consider a couple of these recipes:

…or you could just be like me and eat it straight from the carton.