Quinoa, raw

100 g: 309 kcal, 13.8 g protein, 60.1 g carbohydrate and 5 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories310

% Daily Value*

Total Fat 5g	6%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 60mg	3%
Total Carbohydrate 60g	22%
Dietary Fiber 7g	25%
Total Sugars 6g
Includes Added Sugars ≤6g	≤12%
Protein 14g	28%
Vitamin D 0mcg	0%
Calcium 80mg	6%
Iron 7.8mg	45%
Potassium 780mg	15%

* 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 the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Protein (28% DV), Dietary fiber (25% DV), Iron (43% DV), Magnesium (50% DV), Zinc (30% DV), Copper (91% DV), Riboflavin (B2) (31% DV)

Low in 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

16% protein · 71% carbohydrate · 13% fat

Protein: 14 g 16%
Carbs: 60 g 71%
Fat: 5 g 13%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 24% of foods
Protein: more than 63% of foods
Total fat: less than 51% of foods
Carbohydrate: more than 88% of foods
Dietary fiber: more than 93% of foods
Total sugars: less than 27% of foods
Sodium: less than 58% of foods

All nutrients (28)

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	309 kcal	309 kcal
Protein	13.8 g	13.8 g	28%
Carbohydrate	60 g	60 g	22%
Dietary fiber	7 g	7 g	25%
Total sugars	6.1 g	6.1 g
Starch	43.3 g	43.3 g
Water	11.5 g	11.5 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	5 g	5 g	6%
Saturated fat	0.5 g	0.5 g	3%
Trans fat	0 g	0 g
Monounsaturated fat	1.4 g	1.4 g
Polyunsaturated fat	2.1 g	2.1 g
Cholesterol	0 mg	0 mg	0%

Minerals (8)
Nutrient	Portion	100 g	% DV
Calcium	79 mg	79 mg	6%
Iron	7.8 mg	7.8 mg	43%
Magnesium	210 mg	210 mg	50%
Phosphorus	230 mg	230 mg	18%
Potassium	780 mg	780 mg	17%
Sodium	61 mg	61 mg	3%
Zinc	3.3 mg	3.3 mg	30%
Copper	0.82 mg	0.82 mg	91%

Vitamins (6)
Nutrient	Portion	100 g	% DV
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.2 mg	0.2 mg	17%
Riboflavin (B2)	0.4 mg	0.4 mg	31%
Niacin (B3)	2.9 mg	2.9 mg	18%
Vitamin B12	0 mcg	0 mcg	0%

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 14-843 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.