Quinoauncooked
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Nutrition Facts
Serving size1 cup (170 g)
Amount per serving
Calories
% Daily Value*
Total Fat 10 g13%
Saturated Fat 1.2 g6%
Trans Fat —
Cholesterol 0 mg0%
Sodium 8.5 mg0%
Total Carbohydrate 109 g40%
Dietary Fiber 12 g43%
Total Sugars —
Protein 24 g
Vitamin D 0 mcg0%
Calcium 80 mg6%
Iron 7.8 mg43%
Potassium 957 mg20%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (170 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 626 kcal | 368 kcal | ||
| Protein | 24 g | 48% | 14 g | |
| Carbohydrate | 109 g | 40% | 64 g | |
| Fiber | 12 g | 43% | 7 g | |
| Total sugars | — | — | — | |
| Total fat | 10 g | 13% | 6.1 g | |
| Saturated fat | 1.2 g | 6% | 0.71 g | |
| Monounsaturated fat | 2.7 g | 1.6 g | ||
| Polyunsaturated fat | 5.6 g | 3.3 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 1.7 mcg | 0% | 1 mcg | |
| Vitamin C | — | — | — | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 4.1 mg | 28% | 2.4 mg | |
| Vitamin K | 0 mcg | 0% | 0 mcg | |
| Thiamin (B1) | 0.61 mg | 51% | 0.36 mg | |
| Riboflavin (B2) | 0.54 mg | 42% | 0.32 mg | |
| Niacin (B3) | 2.6 mg | 16% | 1.5 mg | |
| Vitamin B6 | 0.83 mg | 49% | 0.49 mg | |
| Folate (DFE) | 313 mcg | 78% | 184 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 1.3 mg | 26% | 0.77 mg | |
| Choline | 119 mg | 22% | 70 mg | |
| Minerals | ||||
| Calcium | 80 mg | 6% | 47 mg | |
| Iron | 7.8 mg | 43% | 4.6 mg | |
| Magnesium | 335 mg | 80% | 197 mg | |
| Phosphorus | 777 mg | 62% | 457 mg | |
| Potassium | 957 mg | 20% | 563 mg | |
| Sodium | 8.5 mg | 0% | 5 mg | |
| Zinc | 5.3 mg | 48% | 3.1 mg | |
| Copper | 1 mg | 111% | 0.59 mg | |
| Manganese | 3.5 mg | 150% | 2 mg | |
| Selenium | 14 mcg | 26% | 8.5 mcg | |
| Other | ||||
| Omega-3 ALA | 0.44 g | 28% | 0.26 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0.08 g | 0.05 g | ||
| Water | 23 g | 13 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of quinoa
Nutritionally similar foods
- Flourquinoa113 kcal per 1 standard servingRich in Manganese
- Sorghumwhole grain, white, dry, raw153 kcal per 1 standard servingRich in Manganese
- Farropearled, dry, raw155 kcal per 1 standard servingRich in Manganese
- Pastadry, whole grain, spaghetti105 kcal per 1 ozRich in Manganese
- Einkorngrain, dry, raw156 kcal per 1 standard servingRich in Manganese
- Khorasangrain, dry, raw157 kcal per 1 standard servingRich in Manganese
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.