Quinoa, uncooked

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

368

Calories

14.1g

Protein

64.2g

Carbs

6.07g

Fat

Macro Distribution (kcal)

Protein 15%
Carbs 70%
Fat 15%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 368 kcal —
Macronutrients
Water 13.3 g —
Protein 14.1 g
28% (High)
Total lipid (fat) 6.07 g
8% (Low)
Carbohydrate, by difference 64.2 g
23% (High)
Fiber, total dietary 7.00 g
25% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.706 g
4% (Low)
Fatty acids, total monounsaturated 1.61 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Thiamin (Vitamin B1) 0.360 mg
30% (High)
Riboflavin (Vitamin B2) 0.318 mg
24% (High)
Niacin (Vitamin B3) 1.52 mg
9% (Low)
Pantothenic acid (Vitamin B5) 0.772 mg
15% (Moderate)
Vitamin B-6 — Pyridoxine 0.487 mg
29% (High)
Biotin (Vitamin B7) 184.0 ug
46% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 70.2 mg
13% (Moderate)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 1.00 ug
0% (Low)
Carotene, beta 8.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 2.44 mg
16% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 1.10 ug
1% (Low)
Minerals
Calcium, Ca 47.0 mg
4% (Low)
Iron, Fe 4.57 mg
25% (High)
Magnesium, Mg 197.0 mg
47% (High)
Phosphorus, P 457.0 mg
37% (High)
Potassium, K 563.0 mg
12% (Moderate)
Sodium, Na 5.00 mg
0% (Low)
Zinc, Zn 3.10 mg
28% (High)
Copper, Cu 0.590 mg
66% (High)
Manganese, Mn 2.03 mg
88% (High)
Selenium, Se 8.50 ug
15% (Moderate)
Other
Energy 1539.0 kj —
Ash 2.38 g —
Starch 52.2 g —
Folic acid (Vitamin B9 — synthetic) 184.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 184.0 ug —
Betaine 630.4 mg —
Betaine 630.0 mg —
Retinol 0 ug —
Beta-carotene (Provitamin A) 1.00 ug —
Vitamin A, IU 14.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 163.0 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.080 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 4.55 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.350 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.600 g —
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0.037 g —
SFA 20:0 (Arachidic acid) 0.030 g —
SFA 22:0 (Behenic acid) 0.030 g —
SFA 24:0 (Lignoceric acid) 0.010 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.42 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.093 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.083 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.017 g —
Fatty acids, total polyunsaturated 3.29 g —
PUFA 18:2 (Omega-6, Linoleic acid) 2.98 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.260 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.009 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) 0 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.047 g —
Tryptophan (EAA) 0.167 g —
Threonine (EAA) 0.421 g —
Isoleucine (EAA, BCAA) 0.504 g —
Leucine (EAA, BCAA) 0.840 g —
Lysine (EAA) 0.766 g —
Methionine (EAA) 0.309 g —
Cystine (conditionally essential) 0.203 g —
Phenylalanine (EAA) 0.593 g —
Tyrosine (conditionally essential) 0.267 g —
Valine (EAA, BCAA) 0.594 g —
Arginine (conditionally essential) 1.09 g —
Histidine (EAA) 0.407 g —
Alanine 0.588 g —
Aspartic acid 1.13 g —
Glutamic acid 1.87 g —
Glycine (conditionally essential) 0.694 g —
Proline (conditionally essential) 0.773 g —
Serine 0.567 g —
Choline
Choline from glycerophoshocholine 14.0 mg —
Choline from phosphatidylcholine 17.0 mg —
Choline from phosphocholine 0.400 mg —
Choline from sphingomyelin 0.700 mg —
Free Choline 38.0 mg —
Total Choline 70.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Quinoa, uncooked is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (4% DV) B-Complex (24% DV)

Amazon affiliate link — we may earn a small commission at no extra cost to you.

Get weekly nutrition science

New nutrient guides, food comparisons, and research — explained simply. No spam, ever.