Grains and pasta

Quinoa, cooked

Per 100 g

Calories: 120 kcal
Protein: 4.4 g
Fiber: 2.8 g
Fat: 1.9 g

Medium fat 14% of its calories come from fat. Our scale

All nutrients

Per 100 g of quinoa, cooked. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	21 g	8%
Protein	4.4 g	9%
Fat	1.9 g	2%
Water	72 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	2.8 g	10%
Sugars	0.87 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.13 g
Isoleucine	0.16 g
Leucine	0.26 g
Lysine	0.24 g
Methionine	0.1 g
Phenylalanine	0.19 g
Threonine	0.13 g
Tryptophan	0.05 g
Valine	0.19 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.23 g	1%
Monounsaturated fat	0.53 g
Polyunsaturated fat	1.1 g
Omega 3	0.1 g
Omega 6	0.98 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	0.63 mg	4%
Vitamin K1	0 µg	0%
Thiamin (B1)	0.11 mg	9%
Riboflavin (B2)	0.11 mg	8%
Niacin (B3)	0.41 mg	3%
Vitamin B6	0.12 mg	7%
Folate (DFE)	42 µg	11%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	17 mg	1%
Iron	1.5 mg	8%
Magnesium	64 mg	15%
Phosphorus	152 mg	12%
Potassium	172 mg	4%
Sodium	7 mg	0%
Zinc	1.1 mg	10%
Copper	0.19 mg	21%
Manganese	0.63 mg	27%
Selenium	2.8 µg	5%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	185 g	222 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.