Quinoa, cooked

100 g: 120 kcal, 4.4 g protein, 21.3 g carbohydrate and 1.9 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories120

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 21g	8%
Dietary Fiber 3g	10%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 4g	9%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 1.5mg	8%
Potassium 170mg	4%

* 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 100 g gives you

High in Copper (21% DV), Manganese (27% 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: 4 g 15%
Carbs: 21 g 71%
Fat: 2 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 100 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	120 kcal	120 kcal
Protein	4.4 g	4.4 g	9%
Carbohydrate	21.3 g	21.3 g	8%
Dietary fiber	2.8 g	2.8 g	10%
Total sugars	0.87 g	0.87 g
Starch	17.6 g	17.6 g
Water	71.6 g	71.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.92 g	1.92 g	2%
Saturated fat	0.231 g	0.231 g	1%
Monounsaturated fat	0.528 g	0.528 g
Polyunsaturated fat	1.08 g	1.08 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.015 g	0.015 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	17 mg	17 mg	1%
Iron	1.49 mg	1.49 mg	8%
Magnesium	64 mg	64 mg	15%
Phosphorus	152 mg	152 mg	12%
Potassium	172 mg	172 mg	4%
Sodium	7 mg	7 mg	0%
Zinc	1.09 mg	1.09 mg	10%
Copper	0.192 mg	0.192 mg	21%
Manganese	0.631 mg	0.631 mg	27%
Selenium	2.8 mcg	2.8 mcg	5%

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	0.63 mg	0.63 mg	4%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.107 mg	0.107 mg	9%
Riboflavin (B2)	0.11 mg	0.11 mg	8%
Niacin (B3)	0.412 mg	0.412 mg	3%
Vitamin B6	0.123 mg	0.123 mg	7%
Folate	42 mcg	42 mcg	11%
Vitamin B12	0 mcg	0 mcg	0%
Choline	23 mg	23 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.052 g	0.052 g
Threonine	0.131 g	0.131 g
Isoleucine	0.157 g	0.157 g
Leucine	0.261 g	0.261 g
Lysine	0.239 g	0.239 g
Methionine	0.096 g	0.096 g
Cystine	0.063 g	0.063 g
Phenylalanine	0.185 g	0.185 g
Tyrosine	0.083 g	0.083 g
Valine	0.185 g	0.185 g
Arginine	0.34 g	0.34 g
Histidine	0.127 g	0.127 g
Alanine	0.183 g	0.183 g
Aspartic acid	0.353 g	0.353 g
Glutamic acid	0.58 g	0.58 g
Glycine	0.216 g	0.216 g
Proline	0.24 g	0.24 g
Serine	0.176 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.