Quinoacooked
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Nutrition Facts
Serving size1 cup (185 g)
Amount per serving
Calories
% Daily Value*
Total Fat 3.6 g5%
Saturated Fat 0.43 g2%
Trans Fat —
Cholesterol 0 mg0%
Sodium 13 mg1%
Total Carbohydrate 39 g14%
Dietary Fiber 5.2 g19%
Total Sugars 1.6 g
Protein 8.1 g
Vitamin D 0 mcg0%
Calcium 31 mg2%
Iron 2.8 mg15%
Potassium 318 mg7%
* 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 (185 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 222 kcal | 120 kcal | ||
| Protein | 8.1 g | 16% | 4.4 g | |
| Carbohydrate | 39 g | 14% | 21 g | |
| Fiber | 5.2 g | 19% | 2.8 g | |
| Total sugars | 1.6 g | 0.87 g | ||
| Total fat | 3.6 g | 5% | 1.9 g | |
| Saturated fat | 0.43 g | 2% | 0.23 g | |
| Monounsaturated fat | 0.98 g | 0.53 g | ||
| Polyunsaturated fat | 2 g | 1.1 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 1.2 mg | 8% | 0.63 mg | |
| Vitamin K | 0 mcg | 0% | 0 mcg | |
| Thiamin (B1) | 0.2 mg | 16% | 0.11 mg | |
| Riboflavin (B2) | 0.2 mg | 16% | 0.11 mg | |
| Niacin (B3) | 0.76 mg | 5% | 0.41 mg | |
| Vitamin B6 | 0.23 mg | 13% | 0.12 mg | |
| Folate (DFE) | 78 mcg | 19% | 42 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | — | — | — | |
| Choline | 43 mg | 8% | 23 mg | |
| Minerals | ||||
| Calcium | 31 mg | 2% | 17 mg | |
| Iron | 2.8 mg | 15% | 1.5 mg | |
| Magnesium | 118 mg | 28% | 64 mg | |
| Phosphorus | 281 mg | 22% | 152 mg | |
| Potassium | 318 mg | 7% | 172 mg | |
| Sodium | 13 mg | 1% | 7 mg | |
| Zinc | 2 mg | 18% | 1.1 mg | |
| Copper | 0.36 mg | 39% | 0.19 mg | |
| Manganese | 1.2 mg | 51% | 0.63 mg | |
| Selenium | 5.2 mcg | 9% | 2.8 mcg | |
| Other | ||||
| Omega-3 ALA | 0.16 g | 10% | 0.09 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0.03 g | 0.02 g | ||
| Water | 132 g | 72 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% 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
- Teffcooked255 kcal per 1 cupRich in Manganese
- Amaranth graincooked251 kcal per 1 cupRich in Manganese
- Speltcooked246 kcal per 1 cupRich in Manganese
- Buckwheat groatsroasted, cooked155 kcal per 1 cupRich in Manganese
- Milletcooked207 kcal per 1 cupRich in Copper
- Wild ricecooked166 kcal per 1 cupRich in Copper
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.