Quinoa (cooked) nutrition facts

Chenopodium quinoa Willd.

100 grams of quinoa, cooked contain 120 calories, 4.4 g of protein, 21 g of carbohydrates and 1.9 g of fat. It is an excellent source of manganese (27% DV) and copper (21% DV). Most of its calories (71%) come from carbs.

Nutrition Facts
Calories120
% Daily Value*
Total fat 1.92 g2%
Saturated fat 0.23 g1%
Cholesterol 0 mg0%
Sodium 7 mg0%
Total carbohydrate 21.3 g8%
Dietary fiber 2.8 g10%
Total sugars 0.87 g
Protein 4.4 g9%
Vitamin D 0 µg0%
Calcium 17 mg1%
Iron 1.49 mg8%
Potassium 172 mg4%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 15%Carbs 71%Fat 14%
120calories
4.4 gprotein
21.3 gcarbs
1.92 gfat

Values shown for 100 g.

Rich in

  • Manganese27%
  • Copper21%
  • Magnesium15%
  • Phosphorus12%
  • Folate11%
  • Dietary fiber10%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.63 mg4%
Vitamin K0 µg0%
Thiamin (B1)0.11 mg9%
Riboflavin (B2)0.11 mg8%
Niacin (B3)0.41 mg3%
Vitamin B60.12 mg7%
Folate42 µg11%
Vitamin B120 µg0%
Choline23 mg4%

Minerals

NutrientAmount% DV
Calcium17 mg1%
Iron1.49 mg8%
Potassium172 mg4%
Magnesium64 mg15%
Phosphorus152 mg12%
Zinc1.09 mg10%
Copper0.19 mg21%
Manganese0.63 mg27%
Selenium2.8 µg5%

Fats

NutrientAmount% DV
Saturated fat0.23 g1%
Monounsaturated fat0.53 g-
Polyunsaturated fat1.08 g-

Other

NutrientAmount% DV
Water71.6 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gQuinoa (cooked)Category averageDifference
Calories120284-58%
Protein4.4 g8.81 g-50%
Total carbohydrate21.3 g58.5 g-64%
Total fat1.92 g2.25 g-15%
Dietary fiber2.8 g5.77 g-51%
Total sugars0.87 g0.94 g-7%
Sodium7 mg94.9 mg-93%

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Similar foods

Quinoa (uncooked)368 kcal · 14.1 g proteinMillet (cooked)119 kcal · 3.51 g proteinBarley (pearled, cooked)123 kcal · 2.26 g proteinRice (brown, long-grain, cooked)123 kcal · 2.74 g proteinRice (white, long-grain, parboiled, enriched, cooked)123 kcal · 2.91 g proteinRice (white, long-grain, parboiled, unenriched, cooked)123 kcal · 2.91 g proteinPasta (homemade, made without egg, cooked)124 kcal · 4.37 g proteinRice (white, long-grain, precooked or instant, enriched, prepared)124 kcal · 2.18 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 168917. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.