Quinoa (uncooked) nutrition facts
Chenopodium quinoa Willd.
100 grams of quinoa, uncooked contain 368 calories, 14 g of protein, 64 g of carbohydrates and 6.1 g of fat. It is an excellent source of manganese (88% DV), copper (66% DV), magnesium (47% DV) and folate (46% DV). Most of its calories (70%) come from carbs. It is high in fiber.
* 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
Values shown for 100 g.
Rich in
- Manganese88%
- Copper66%
- Magnesium47%
- Folate46%
- Phosphorus37%
- Thiamin (B1)30%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 2.44 mg | 16% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.36 mg | 30% |
| Riboflavin (B2) | 0.32 mg | 24% |
| Niacin (B3) | 1.52 mg | 10% |
| Pantothenic acid (B5) | 0.77 mg | 15% |
| Vitamin B6 | 0.49 mg | 29% |
| Folate | 184 µg | 46% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 70.2 mg | 13% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 47 mg | 4% |
| Iron | 4.57 mg | 25% |
| Potassium | 563 mg | 12% |
| Magnesium | 197 mg | 47% |
| Phosphorus | 457 mg | 37% |
| Zinc | 3.1 mg | 28% |
| Copper | 0.59 mg | 66% |
| Manganese | 2.03 mg | 88% |
| Selenium | 8.5 µg | 15% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.71 g | 4% |
| Monounsaturated fat | 1.61 g | - |
| Polyunsaturated fat | 3.29 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 13.3 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Quinoa (uncooked) | Category average | Difference |
|---|---|---|---|
| Calories | 368 | 284 | +30% |
| Protein | 14.1 g | 8.81 g | +60% |
| Total carbohydrate | 64.2 g | 58.5 g | +10% |
| Total fat | 6.07 g | 2.25 g | +169% |
| Dietary fiber | 7 g | 5.77 g | +21% |
| Sodium | 5 mg | 94.9 mg | -95% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168874. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.