Quinoa, uncooked
Quinoa, uncooked has 368 calories per 100 g, with 14.1 g protein, 64.2 g carbohydrates and 6.1 g fat. A typical portion (1 cup, 170 g) has 626 calories.
368kcal · per 100 g1,540 kJ
- Protein14.1 g
- Carbs64.2 g
- Fat6.1 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.7 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 64.2 g | 23% |
| Dietary fiber | 7 g | 25% |
| Total sugars | — | |
| Protein | 14.1 g | 28% |
| Vitamin D | 0 µg | 0% |
| Calcium | 47 mg | 4% |
| Iron | 4.6 mg | 25% |
| Potassium | 563 mg | 12% |
| Magnesium | 197 mg | 47% |
| Vitamin A (RAE) | 1 µg | 0% |
| Vitamin C | — | |
| Folate (DFE) | 184 µg | 46% |
| Vitamin B12 | 0 µg | 0% |
| Water | 13.3 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in magnesium, folate, protein, iron, fiber and carbohydrate — 20% or more of the Daily Value per 100 g.
- A good source of potassium (10–19% DV per 100 g).
- Low in saturated fat, cholesterol and sodium (5% DV or less per 100 g).
- 3.8 g protein per 100 kcal.
- 57.2 g net carbs per 100 g (total carbohydrate minus 7 g fiber).
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.