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Quinoa

Quinoa · Chenopodium quinoa

Quinoa, uncooked

Nutrition facts per 100 g · edible portion

Herbs And Spices
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2 forms & preparations
Quinoa, cooked Quinoa, uncooked
Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Quinoa, uncooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%
368 kcal Calories
28%
14.1 g Protein
23%
64.2 g Carbs
8%
6.1 g Fat

Good nutrient density 32/100

How many beneficial nutrients Quinoa, uncooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Quinoa, uncooked come from — the split across carbs, fat & protein.

What Quinoa, uncooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese88% Copper66% Magnesium47% Folate (B9)46% Phosphorus37% Thiamin (B1)30% Vitamin B629% Protein28% Zinc28% Dietary Fiber25% Vitamin E16% Pantothenic Acid (B5)15% Selenium15% Choline13% Potassium12% Niacin (B3)10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate64.2 g
23%
Dietary Fiber7.0 g
25%
Starch52.2 g—
Fats & Fatty AcidsAmount% DV
Total Fat6.1 g
8%
Saturated Fat0.7 g
4%
Monounsaturated Fat1.6 g—
Polyunsaturated Fat3.3 g—
Omega-3 Fatty Acids260.0 mg—
Omega-6 Fatty Acids2,977.0 mg—
Protein & Amino AcidsAmount% DV
Protein14.1 g
28%
Histidine407.0 mg—
Isoleucine504.0 mg—
Leucine840.0 mg—
Lysine766.0 mg—
Methionine309.0 mg—
Phenylalanine593.0 mg—
Threonine421.0 mg—
Tryptophan167.0 mg—
Valine594.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)1.0 mcg
0%
Vitamin C~—
Vitamin D0.0 mcg
0%
Vitamin E2.4 mg
16%
Vitamin K0.0 mcg
0%
Thiamin (B1)0.4 mg
30%
Riboflavin (B2)0.3 mg
24%
Niacin (B3)1.5 mg
10%
Vitamin B60.5 mg
29%
Folate (B9)184.0 mcg
46%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.8 mg
15%
Choline70.2 mg
13%
Betaine630.4 mg—
MineralsAmount% DV
Calcium47.0 mg
4%
Iron4.6 mg
25%
Magnesium197.0 mg
47%
Phosphorus457.0 mg
37%
Potassium563.0 mg
12%
Sodium5.0 mg
0%
Zinc3.1 mg
28%
Copper0.6 mg
66%
Manganese2.0 mg
88%
Selenium8.5 mcg
15%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol~—
Caffeine~—
Theobromine~—
Ash2.4 g—

About Quinoa, uncooked

Quinoa is a small, round seed from a plant related to spinach and beet, cooked and eaten much like a grain — which is why it's often called a pseudocereal. Native to the Andes, where it's been grown for thousands of years, it has become a modern staple for one simple reason: it punches well above its weight nutritionally.

Unusually for a plant food, quinoa is a complete protein, supplying all the essential amino acids, which makes it valuable in vegetarian and vegan diets. Raw it's energy-dense at around 368 calories per 100 grams, but it also brings good amounts of fiber, magnesium, iron and B vitamins, and it's naturally gluten-free.

A quick rinse before cooking washes off the natural bitter coating (saponin) on the seeds. After that it fluffs up like a grain and works in everything from salads to porridge.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Quinoa, uncooked?

There are 368 calories in 100 g of Quinoa, uncooked, or about 626 calories in 1 cup (170 g).

How much protein is in Quinoa, uncooked?

Quinoa, uncooked contains 14.1 g of protein per 100 g.

How many carbs are in Quinoa, uncooked?

Quinoa, uncooked has 64.2 g of carbohydrates per 100 g.

How much fat is in Quinoa, uncooked?

Quinoa, uncooked provides 6.1 g of total fat per 100 g.

What is Quinoa, uncooked a good source of?

Quinoa, uncooked is an excellent source of Manganese (88% DV), Copper (66% DV), Magnesium (47% DV), Folate (B9) (46% DV), Phosphorus (37% DV) and Thiamin (B1) (30% DV) and a good source of Vitamin E, Pantothenic Acid (B5), Selenium, Choline, Potassium and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related herbs and spices

Purslane, raw Seeds, flaxseed Seeds, sunflower seed kernels, toasted, with salt added Teff, cooked Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) Seeds, chia seeds, dried Seeds, cottonseed flour, low fat (glandless)

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