Quinoa, cooked
- USDA Link
- USDA FoodData Central
- USDA Category
- Cereal Grains and Pasta
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 96
- Non-Zero Nutrient Count
- 65
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Nutrition Data
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General
| Weight | 100 g |
| Energy | 120 kcal |
| Carbohydrate | 21.3 g |
| Fat | 1.92 g |
| Protein | 4.4 g |
| Water | 71.61 g |
| Non-Water | 28.39 g |
| Fiber | 2.8 g |
| Ash | 0.76 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
85 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
70 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
85 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
17 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
2 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
5 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
10 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
18 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.
|
61.55 % |
|
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%.
|
5.2 % |
|
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%.
|
3.22 % |
|
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%.
|
4.71 % |
|
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.
|
1.05 % |
|
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%.
|
6.98 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
5.13 % |
* % based on Daily Value targets
Minerals
| Calcium | (1.3%) 17 mg |
| Iron | (8.3%) 1.49 mg |
| Magnesium | (15.2%) 64 mg |
| Phosphorus | (12.2%) 152 mg |
| Potassium | (3.7%) 172 mg |
| Sodium | (0.3%) 7 mg |
| Zinc | (9.9%) 1.09 mg |
| Copper | (21.3%) 0.192 mg |
| Manganese | (27.4%) 0.631 mg |
| Selenium | (5.1%) 2.8 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (8.9%) 0.107 mg |
| Vitamin B2 | (8.5%) 0.11 mg |
| Vitamin B3 | (2.6%) 0.412 mg |
| Vitamin B5 | - mg |
| Vitamin B6 | (7.2%) 0.123 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (10.5%) 42 μg DFE |
| Folate, food | 42 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.0%) 0 mg |
| Choline | (4.2%) 23 mg |
| Betaine | - mg |
| Vitamin A | 5 IU |
| Vitamin A | (0.0%) 0 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 3 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 53 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 1.96 mg |
| Alpha-Tocopherol | (4.2%) 0.63 mg |
| Beta-Tocopherol | 0.03 mg |
| Gamma-Tocopherol | 1.19 mg |
| Delta-Tocopherol | 0.11 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (0.0%) 0 μg |
| Vitamin K1 | 0 μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 4.4 g |
| Alanine | 0.183 g |
| Arginine | 0.34 g |
| Aspartic acid | 0.353 g |
| Cystine | 0.063 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.216 g |
| Histidine | 0.127 g |
| Isoleucine | 0.157 g |
| Leucine | 0.261 g |
| Lysine | 0.239 g |
| Methionine | 0.096 g |
| Phenylalanine | 0.185 g |
| Proline | 0.24 g |
| Serine | 0.176 g |
| Threonine | 0.131 g |
| Tryptophan | 0.052 g |
| Tyrosine | 0.083 g |
| Valine | 0.185 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 21.3 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
18.5 g |
| Fiber | 2.8 g |
| Starch | 17.63 g |
| Sugars | 0.87 g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
Lipids
| Fat | 1.92 g |
| Saturated Fat | 0.231 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.196 g |
| Margaric Acid | - g |
| Stearic Acid | 0.012 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.528 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.465 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.031 g |
| 22:1 undifferentiated | 0.027 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 1.078 g |
| 18:2 undifferentiated | 0.974 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 | 0.085 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0.003 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0.015 g |
| Trans Fat | - g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |