Quinoa, cooked

1 cup (185 g): 222 kcal, 8.1 g protein, 39.4 g carbohydrate and 3.6 g fat.

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Nutrition Facts

Serving size1 cup (185 g)

Amount per serving

Calories220

% Daily Value*

Total Fat 3.5g	5%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 39g	14%
Dietary Fiber 5g	19%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 8g	16%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 2.8mg	15%
Potassium 320mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (185 g) gives you

High in Magnesium (28% DV), Phosphorus (22% DV), Copper (39% DV), Manganese (51% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

15% protein · 71% carbohydrate · 14% fat

Protein: 8 g 15%
Carbs: 39 g 71%
Fat: 4 g 14%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 67% of foods
Protein: more than 36% of foods
Total fat: less than 66% of foods
Carbohydrate: more than 70% of foods
Dietary fiber: more than 78% of foods
Total sugars: less than 55% of foods
Sodium: less than 85% of foods

All nutrients (56)

Amounts for 1 cup (185 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	222 kcal	120 kcal
Protein	8.14 g	4.4 g	16%
Carbohydrate	39.4 g	21.3 g	14%
Dietary fiber	5.18 g	2.8 g	19%
Total sugars	1.61 g	0.87 g
Starch	32.6 g	17.6 g
Water	132 g	71.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.55 g	1.92 g	5%
Saturated fat	0.427 g	0.231 g	2%
Monounsaturated fat	0.977 g	0.528 g
Polyunsaturated fat	1.99 g	1.08 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.028 g	0.015 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	31.4 mg	17 mg	2%
Iron	2.76 mg	1.49 mg	15%
Magnesium	118 mg	64 mg	28%
Phosphorus	281 mg	152 mg	22%
Potassium	318 mg	172 mg	7%
Sodium	12.9 mg	7 mg	1%
Zinc	2.02 mg	1.09 mg	18%
Copper	0.355 mg	0.192 mg	39%
Manganese	1.17 mg	0.631 mg	51%
Selenium	5.18 mcg	2.8 mcg	9%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.17 mg	0.63 mg	8%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.198 mg	0.107 mg	16%
Riboflavin (B2)	0.204 mg	0.11 mg	16%
Niacin (B3)	0.762 mg	0.412 mg	5%
Vitamin B6	0.228 mg	0.123 mg	13%
Folate	77.7 mcg	42 mcg	19%
Vitamin B12	0 mcg	0 mcg	0%
Choline	42.5 mg	23 mg	8%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.096 g	0.052 g
Threonine	0.242 g	0.131 g
Isoleucine	0.29 g	0.157 g
Leucine	0.483 g	0.261 g
Lysine	0.442 g	0.239 g
Methionine	0.178 g	0.096 g
Cystine	0.117 g	0.063 g
Phenylalanine	0.342 g	0.185 g
Tyrosine	0.154 g	0.083 g
Valine	0.342 g	0.185 g
Arginine	0.629 g	0.34 g
Histidine	0.235 g	0.127 g
Alanine	0.339 g	0.183 g
Aspartic acid	0.653 g	0.353 g
Glutamic acid	1.07 g	0.58 g
Glycine	0.4 g	0.216 g
Proline	0.444 g	0.24 g
Serine	0.326 g	0.176 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168917(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.