Quinoa, uncooked

1 cup (170 g): 626 kcal, 24 g protein, 109.1 g carbohydrate and 10.3 g fat.

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Nutrition Facts

Serving size1 cup (170 g)

Amount per serving

Calories630

% Daily Value*

Total Fat 10g	13%
Saturated Fat 1g	6%
Trans Fat —
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 109g	40%
Dietary Fiber 12g	43%
Total Sugars —
Includes Added Sugars —
Protein 24g	48%
Vitamin D 0mcg	0%
Calcium 80mg	6%
Iron 7.8mg	45%
Potassium 960mg	20%

* 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. Source: USDA FoodData Central. Disclaimer.

What 1 cup (170 g) gives you

High in Protein (48% DV), Dietary fiber (43% DV), Iron (43% DV), Magnesium (80% DV), Phosphorus (62% DV), Potassium (20% DV), Zinc (48% DV), Copper (111% DV), Manganese (150% DV), Selenium (26% DV), Vitamin E (28% DV), Thiamin (B1) (51% DV), Riboflavin (B2) (42% DV), Pantothenic acid (B5) (26% DV), Vitamin B6 (49% DV), Folate (78% DV), Choline (22% DV)

Low in 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 · 70% carbohydrate · 15% fat

Protein: 24 g 15%
Carbs: 109 g 70%
Fat: 10 g 15%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 18% of foods
Protein: more than 62% of foods
Total fat: less than 45% of foods
Carbohydrate: more than 89% of foods
Dietary fiber: more than 93% of foods
Sodium: less than 88% of foods

All nutrients (53)

Amounts for 1 cup (170 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	626 kcal	368 kcal
Protein	24 g	14.1 g	48%
Carbohydrate	109 g	64.2 g	40%
Dietary fiber	11.9 g	7 g	43%
Starch	88.8 g	52.2 g
Water	22.6 g	13.3 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	10.3 g	6.07 g	13%
Saturated fat	1.2 g	0.706 g	6%
Monounsaturated fat	2.74 g	1.61 g
Polyunsaturated fat	5.6 g	3.29 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.08 g	0.047 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	79.9 mg	47 mg	6%
Iron	7.77 mg	4.57 mg	43%
Magnesium	335 mg	197 mg	80%
Phosphorus	777 mg	457 mg	62%
Potassium	957 mg	563 mg	20%
Sodium	8.5 mg	5 mg	0%
Zinc	5.27 mg	3.1 mg	48%
Copper	1 mg	0.59 mg	111%
Manganese	3.46 mg	2.03 mg	150%
Selenium	14.4 mcg	8.5 mcg	26%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	1.7 mcg	1 mcg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	4.15 mg	2.44 mg	28%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.612 mg	0.36 mg	51%
Riboflavin (B2)	0.541 mg	0.318 mg	42%
Niacin (B3)	2.58 mg	1.52 mg	16%
Pantothenic acid (B5)	1.31 mg	0.772 mg	26%
Vitamin B6	0.828 mg	0.487 mg	49%
Folate	313 mcg	184 mcg	78%
Vitamin B12	0 mcg	0 mcg	0%
Choline	119 mg	70.2 mg	22%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.284 g	0.167 g
Threonine	0.716 g	0.421 g
Isoleucine	0.857 g	0.504 g
Leucine	1.43 g	0.84 g
Lysine	1.3 g	0.766 g
Methionine	0.525 g	0.309 g
Cystine	0.345 g	0.203 g
Phenylalanine	1.01 g	0.593 g
Tyrosine	0.454 g	0.267 g
Valine	1.01 g	0.594 g
Arginine	1.85 g	1.09 g
Histidine	0.692 g	0.407 g
Alanine	1 g	0.588 g
Aspartic acid	1.93 g	1.13 g
Glutamic acid	3.17 g	1.86 g
Glycine	1.18 g	0.694 g
Proline	1.31 g	0.773 g
Serine	0.964 g	0.567 g

In basalfit recipes

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Sources

USDA FoodData Central record 168874(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.