Uncooked Quinoa
Quinoa, uncooked- USDA Link
- USDA FoodData Central
- USDA Category
- Cereal Grains and Pasta
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 104
- Non-Zero Nutrient Count
- 73
Quick Links
Jump to Section
Other Foods
Related FoodsNutrition Data
Adjust Food Amount
General
| Weight | 100 g |
| Energy | 368 kcal |
| Carbohydrate | 64.16 g |
| Fat | 6.07 g |
| Protein | 14.12 g |
| Water | 13.28 g |
| Non-Water | 86.72 g |
| Fiber | 7 g |
| Ash | 2.38 g |
| Alcohol | - g |
| Caffeine | - mg |
| Theobromine | - mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
257 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
209 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
257 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
55 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
6 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
15 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
30 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
57 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
61.58 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
17.46 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
13.18 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
19.26 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
4.32 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
21.48 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
15.68 % |
* % based on Daily Value targets
Minerals
| Calcium | (3.6%) 47 mg |
| Iron | (25.4%) 4.57 mg |
| Magnesium | (46.9%) 197 mg |
| Phosphorus | (36.6%) 457 mg |
| Potassium | (12.0%) 563 mg |
| Sodium | (0.2%) 5 mg |
| Zinc | (28.2%) 3.1 mg |
| Copper | (65.6%) 0.59 mg |
| Manganese | (88.4%) 2.033 mg |
| Selenium | (15.5%) 8.5 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (30.0%) 0.36 mg |
| Vitamin B2 | (24.5%) 0.318 mg |
| Vitamin B3 | (9.5%) 1.52 mg |
| Vitamin B5 | (15.4%) 0.772 mg |
| Vitamin B6 | (28.6%) 0.487 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (46.0%) 184 μg DFE |
| Folate, food | 184 μg |
| Folic acid | 0 μg |
| Vitamin C | - mg |
| Choline | (12.8%) 70.2 mg |
| Betaine | 630.4 mg |
| Vitamin A | 14 IU |
| Vitamin A | (0.1%) 1 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 8 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 1 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 163 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 7.42 mg |
| Alpha-Tocopherol | (16.3%) 2.44 mg |
| Beta-Tocopherol | 0.08 mg |
| Gamma-Tocopherol | 4.55 mg |
| Delta-Tocopherol | 0.35 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (0.9%) 1.1 μg |
| Vitamin K1 | 0 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 1.1 μg |
* % based on Daily Value targets
Protein
| Protein | 14.12 g |
| Alanine | 0.588 g |
| Arginine | 1.091 g |
| Aspartic acid | 1.134 g |
| Cystine | 0.203 g |
| Glutamic acid | 1.865 g |
| Glycine | 0.694 g |
| Histidine | 0.407 g |
| Isoleucine | 0.504 g |
| Leucine | 0.84 g |
| Lysine | 0.766 g |
| Methionine | 0.309 g |
| Phenylalanine | 0.593 g |
| Proline | 0.773 g |
| Serine | 0.567 g |
| Threonine | 0.421 g |
| Tryptophan | 0.167 g |
| Tyrosine | 0.267 g |
| Valine | 0.594 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 64.16 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
57.16 g |
| Fiber | 7 g |
| Starch | 52.22 g |
| Sugars | - g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
Lipids
| Fat | 6.07 g |
| Saturated Fat | 0.706 g |
| Butyric Acid | - g |
| Caproic Acid | - g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | 0 g |
| Palmitic Acid | 0.6 g |
| Margaric Acid | 0 g |
| Stearic Acid | 0.037 g |
| Arachidic Acid | 0.03 g |
| Behenic Acid | 0.03 g |
| Lignoceric Acid | 0.01 g |
| Monounsaturated Fat | 1.613 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | 0 g |
| 18:1 undifferentiated | 1.42 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.093 g |
| 22:1 undifferentiated | 0.083 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | 0.017 g |
| Polyunsaturated Fat | 3.292 g |
| 18:2 undifferentiated | 2.977 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.26 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | 0 g |
| 20:3 undifferentiated | 0 g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0.009 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | 0 g |
| 22:4 | 0 g |
| DPA | 0 g |
| DHA | 0.047 g |
| Trans Fat | - g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |