Quinoa (Uncooked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Quinoa, uncooked
Cereal Grains and Pasta
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
| Water | 13.3 | G |
| Energy | 368 | KCAL |
| Protein | 14.1 | G |
| Total lipid (fat) | 6.1 | G |
| Carbohydrate, by difference | 64.2 | G |
| Fiber, total dietary | 7.0 | G |
| Cholesterol | 0 | MG |
| Thiamin | 0.36 | MG |
| Riboflavin | 0.32 | MG |
| Niacin | 1.5 | MG |
| Vitamin B-6 | 0.49 | MG |
| Folate, total | 184 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin E (alpha-tocopherol) | 2.4 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 0 | UG |
| Calcium, Ca | 47.0 | MG |
| Iron, Fe | 4.6 | MG |
| Magnesium, Mg | 197 | MG |
| Phosphorus, P | 457 | MG |
| Potassium, K | 563 | MG |
| Sodium, Na | 5.0 | MG |
| Zinc, Zn | 3.1 | MG |
| Copper, Cu | 0.59 | MG |
| Manganese, Mn | 2.0 | MG |
| Selenium, Se | 8.5 | UG |
| Energy | 1539 | kJ |
| Ash | 2.4 | G |
| Starch | 52.2 | G |
| Pantothenic acid | 0.77 | MG |
| Folic acid | 0 | UG |
| Folate, food | 184 | UG |
| Folate, DFE | 184 | UG |
| Choline, total | 70.2 | MG |
| Betaine | 630 | MG |
| Retinol | 0 | UG |
| Carotene, beta | 8.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 1.0 | UG |
| Vitamin A, IU | 14.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 163 | UG |
| Tocopherol, beta | 0.08 | MG |
| Tocopherol, gamma | 4.5 | MG |
| Tocopherol, delta | 0.35 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 1.1 | UG |
| Fatty acids, total saturated | 0.71 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.60 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0.04 | G |
| SFA 20:0 | 0.03 | G |
| SFA 22:0 | 0.03 | G |
| SFA 24:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 1.6 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 1.4 | G |
| MUFA 20:1 | 0.09 | G |
| MUFA 22:1 | 0.08 | G |
| MUFA 24:1 c | 0.02 | G |
| Fatty acids, total polyunsaturated | 3.3 | G |
| PUFA 18:2 | 3.0 | G |
| PUFA 18:3 | 0.26 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:4 | 0.009 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 21:5 | 0 | G |
| PUFA 22:4 | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0.05 | G |
| Tryptophan | 0.17 | G |
| Threonine | 0.42 | G |
| Isoleucine | 0.50 | G |
| Leucine | 0.84 | G |
| Lysine | 0.77 | G |
| Methionine | 0.31 | G |
| Cystine | 0.20 | G |
| Phenylalanine | 0.59 | G |
| Tyrosine | 0.27 | G |
| Valine | 0.59 | G |
| Arginine | 1.1 | G |
| Histidine | 0.41 | G |
| Alanine | 0.59 | G |
| Aspartic acid | 1.1 | G |
| Glutamic acid | 1.9 | G |
| Glycine | 0.69 | G |
| Proline | 0.77 | G |
| Serine | 0.57 | G |
More in Cereal Grains and Pasta
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
Explore by Nutrient
Show Nutrition Facts Label
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 →