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[N]extrient

Quinoa (Uncooked)

SR Legacy·Comprehensive Reference Data

Quinoa, uncooked

Cereal Grains and Pasta

A 100g serving covers 88% of the daily recommended Manganese, making Quinoa (Uncooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (14.1g), fat (6.1g), and carbohydrates (64.2g) per 100g. Quinoa (Uncooked) packs 368 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Quinoa (Uncooked) is naturally very low in sodium and suitable for sodium-restricted diets. Quinoa (Uncooked) provides 7g of dietary fiber per 100g (25% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Quinoa (Uncooked) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories368KCAL
Protein14.1G
Fat6.1G
Carbs64.2G
Fiber7G

Calorie Distribution

368kcal
  • Protein15%14.1 g
  • Fat15%6.1 g
  • Carbs70%64.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water13.3G
Energy368KCAL
Protein14.1G
Total lipid (fat)6.1G
Carbohydrate, by difference64.2G
Fiber, total dietary7.0G
Cholesterol0MG
Thiamin0.36MG
Riboflavin0.32MG
Niacin1.5MG
Vitamin B-60.49MG
Folate, total184UG
Vitamin B-120UG
Vitamin A, RAE1.0UG
Vitamin E (alpha-tocopherol)2.4MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0UG
Calcium, Ca47.0MG
Iron, Fe4.6MG
Magnesium, Mg197MG
Phosphorus, P457MG
Potassium, K563MG
Sodium, Na5.0MG
Zinc, Zn3.1MG
Copper, Cu0.59MG
Manganese, Mn2.0MG
Selenium, Se8.5UG
Energy1539kJ
Ash2.4G
Starch52.2G
Pantothenic acid0.77MG
Folic acid0UG
Folate, food184UG
Folate, DFE184UG
Choline, total70.2MG
Betaine630MG
Retinol0UG
Carotene, beta8.0UG
Carotene, alpha0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU14.0IU
Lycopene0UG
Lutein + zeaxanthin163UG
Tocopherol, beta0.08MG
Tocopherol, gamma4.5MG
Tocopherol, delta0.35MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)1.1UG
Fatty acids, total saturated0.71G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.60G
SFA 17:00G
SFA 18:00.04G
SFA 20:00.03G
SFA 22:00.03G
SFA 24:00.01G
Fatty acids, total monounsaturated1.6G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10G
MUFA 17:10G
MUFA 18:11.4G
MUFA 20:10.09G
MUFA 22:10.08G
MUFA 24:1 c0.02G
Fatty acids, total polyunsaturated3.3G
PUFA 18:23.0G
PUFA 18:30.26G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40.009G
PUFA 20:5 n-3 (EPA)0G
PUFA 21:50G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.05G
Tryptophan0.17G
Threonine0.42G
Isoleucine0.50G
Leucine0.84G
Lysine0.77G
Methionine0.31G
Cystine0.20G
Phenylalanine0.59G
Tyrosine0.27G
Valine0.59G
Arginine1.1G
Histidine0.41G
Alanine0.59G
Aspartic acid1.1G
Glutamic acid1.9G
Glycine0.69G
Proline0.77G
Serine0.57G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (170g)62624g10.3g109.1g

Scaled from Quinoa (Uncooked)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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

Quinoa (Cooked)

120 kcal4.4g protein

Amaranth Grain (Cooked)

102 kcal3.8g protein

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

389 kcal16.89g protein

Amaranth Grain (Uncooked)

371 kcal13.56g protein

Cereals Quaker Instant Oatmeal Organic Regular

367 kcal16g protein

Cereals Quaker Quick Oats Dry

371 kcal13.7g protein

Nutrient Highlights

  • Quinoa (Uncooked) is a excellent source of Magnesium (47% DV) — see top foods ranked by Magnesium
  • Quinoa (Uncooked) is a excellent source of Protein (28% DV) — see top foods ranked by Protein
  • Quinoa (Uncooked) is a excellent source of Zinc (28% DV) — see top foods ranked by Zinc
  • Quinoa (Uncooked) is a excellent source of Fiber (25% DV) — see top foods ranked by Fiber
  • Quinoa (Uncooked) is a excellent source of Iron (25% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 563mg of potassium per 100g, individuals on a renal diet should moderate their intake of Quinoa (Uncooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Quinoa (Uncooked) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Quinoa (Uncooked) provides 4.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Quinoa (Uncooked) is a meaningful source of folate at 184mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 3% (#248 of 8,262)
  • Fiber: top 7% (#578 of 8,262)
  • Potassium: top 7% (#578 of 8,262)

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

Calories368
% Daily Value*
Total Fat 6.1G8%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 64.2G23%
Dietary Fiber 7.0G25%
Total Sugars 0
Protein 14.1G28%
Vitamin D 0UG0%
Calcium 47.0MG4%
Iron 4.6MG25%
Potassium 563MG12%

* 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: 168874.

View on USDA FoodData Central →