Grains and pasta

Quinoa, uncooked

Per 100 g

Calories: 368 kcal
Protein: 14 g
Fiber: 7 g
Fat: 6.1 g

Medium fat 15% of its calories come from fat. Our scale

All nutrients

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

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	64 g	23%
Protein	14 g	28%
Fat	6.1 g	8%
Water	13 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	7 g	25%

Essential amino acids

Nutrient	Per 100 g
Histidine	0.41 g
Isoleucine	0.5 g
Leucine	0.84 g
Lysine	0.77 g
Methionine	0.31 g
Phenylalanine	0.59 g
Threonine	0.42 g
Tryptophan	0.17 g
Valine	0.59 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.71 g	4%
Monounsaturated fat	1.6 g
Polyunsaturated fat	3.3 g
Omega 3	0.31 g
Omega 6	3 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	1 µg	0%
Vitamin D	0 µg	0%
Vitamin E	2.4 mg	16%
Vitamin K1	0 µg	0%
Thiamin (B1)	0.36 mg	30%
Riboflavin (B2)	0.32 mg	24%
Niacin (B3)	1.5 mg	10%
Pantothenic acid (B5)	0.77 mg	15%
Vitamin B6	0.49 mg	29%
Folate (DFE)	184 µg	46%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	47 mg	4%
Iron	4.6 mg	25%
Magnesium	197 mg	47%
Phosphorus	457 mg	37%
Potassium	563 mg	12%
Sodium	5 mg	0%
Zinc	3.1 mg	28%
Copper	0.59 mg	66%
Manganese	2 mg	88%
Selenium	8.5 µg	15%

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

Portion weights

Portion	Weight	Calories
1 cup	170 g	626 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.