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[N]extrient

Quinoa (Cooked)

SR Legacy·Comprehensive Reference Data

Quinoa, cooked

Cereal Grains and Pasta

Calories120KCAL
Protein4.4G
Fat1.9G
Carbs21.3G
Fiber2.8G

Calorie Distribution

120kcal
  • Protein15%4.4 g
  • Fat14%1.9 g
  • Carbs71%21.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water71.6G
Energy120KCAL
Protein4.4G
Total lipid (fat)1.9G
Carbohydrate, by difference21.3G
Fiber, total dietary2.8G
Total Sugars0.87G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.11MG
Riboflavin0.11MG
Niacin0.41MG
Vitamin B-60.12MG
Folate, total42.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.63MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0UG
Calcium, Ca17.0MG
Iron, Fe1.5MG
Magnesium, Mg64.0MG
Phosphorus, P152MG
Potassium, K172MG
Sodium, Na7.0MG
Zinc, Zn1.1MG
Copper, Cu0.19MG
Manganese, Mn0.63MG
Selenium, Se2.8UG
Energy503kJ
Ash0.76G
Starch17.6G
Folic acid0UG
Folate, food42.0UG
Folate, DFE42.0UG
Choline, total23.0MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta3.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU5.0IU
Lycopene0UG
Lutein + zeaxanthin53.0UG
Vitamin E, added0MG
Tocopherol, beta0.03MG
Tocopherol, gamma1.2MG
Tocopherol, delta0.11MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.23G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.20G
SFA 18:00.01G
Fatty acids, total monounsaturated0.53G
MUFA 16:10G
MUFA 18:10.47G
MUFA 20:10.03G
MUFA 22:10.03G
Fatty acids, total polyunsaturated1.1G
PUFA 18:20.97G
PUFA 18:30.09G
PUFA 18:40G
PUFA 20:40.003G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.01G
Tryptophan0.05G
Threonine0.13G
Isoleucine0.16G
Leucine0.26G
Lysine0.24G
Methionine0.10G
Cystine0.06G
Phenylalanine0.18G
Tyrosine0.08G
Valine0.18G
Arginine0.34G
Histidine0.13G
Alanine0.18G
Aspartic acid0.35G
Glutamic acid0.58G
Glycine0.22G
Proline0.24G
Serine0.18G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Quinoa (Uncooked)

368 kcal14.12g protein

Amaranth Grain (Cooked)

102 kcal3.8g protein

Oats (includes Foods for Usda's Food Distribution Program)

389 kcal16.89g protein

Teff (Uncooked)

367 kcal13.3g protein

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Nutrient Highlights

  • Quinoa (Cooked) is a good source of Magnesium (15% DV) — see top foods ranked by Magnesium
  • Quinoa (Cooked) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
  • Quinoa (Cooked) is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories120
% Daily Value*
Total Fat 1.9G2%
Cholesterol 0MG0%
Sodium 7.0MG0%
Total Carbohydrate 21.3G8%
Dietary Fiber 2.8G10%
Total Sugars 0.87G
Protein 4.4G9%
Vitamin D 0UG0%
Calcium 17.0MG1%
Iron 1.5MG8%
Potassium 172MG4%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168917.

View on USDA FoodData Central →