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Quinoa

Quinoa, uncooked

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Nutrition Facts

Serving Size

1 cup (170g)

Amount per serving

Calories

626

% Daily Value *

Total Fat 10.3g

Saturated Fat 1.2g

Trans Fat

Cholesterol 0mg

Sodium 9mg

Total Carbohydrate 109.1g

Dietary Fiber 11.9g

Total Sugars

Protein 24g

Vitamin D 0 IU

Calcium 80mg

Iron 8mg

Potassium 957mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
Thiamin
51%
0.61 mg
Riboflavin
42%
0.54 mg
Niacin
16%
2.58 mg
Pantothenic Acid
26%
1.31 mg
Vitamin B6
49%
0.83 mg
Folate
313 mcg
Folic Acid
0 mcg
Food Folate
313 mcg
Fortified Folate
313 mcg
Choline
22%
119 mg
Betaine
1070 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
0%
1.7 mcg
Retinol
0 mcg
Beta Carotene
13.6 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
1.7 mcg
Vitamin A IU
0%
23.8 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
277 mcg
Vitamin E
28%
4.15 mg
Added Vitamin E
Beta Tocopherol
0.14 mg
Gamma Tocopherol
7.73 mg
Delta Tocopherol
0.6 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
6%
79.9 mg
Iron
43%
7.77 mg
Magnesium
80%
335 mg
Phosphorus
62%
777 mg
Potassium
20%
957 mg
Sodium
0%
8.5 mg
Zinc
48%
5.27 mg
Copper
111%
1 mg
Manganese
150%
3.46 mg
Selenium
26%
14.4 mcg
Fluoride
Iodine

Fat
13%
10.3 g
Saturated Fat
6%
1.2 g
Butyric Acid
Caproic Acid
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
1.02 g
Margaric Acid
0 g
Stearic Acid
0.06 g
Arachidic Acid
0.05 g
Behenic Acid
0.05 g
Lignoceric Acid
0.02 g
Monounsaturated Fat
2.74 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
2.41 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.16 g
Docos-13-enoic Acid
0.14 g
Erucic Acid
Brassidic Acid
Nervonic Acid
0.03 g
Polyunsaturated Fat
5.6 g
9,12-octadecadienoic Acid
5.06 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.44 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.02 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
0 g
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0.08 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
48%
24 g
Tryptophan
0.28 g
Threonine
0.72 g
Isoleucine
0.86 g
Leucine
1.43 g
Lysine
1.3 g
Methionine
0.53 g
Cystine
0.35 g
Phenylalanine
1.01 g
Tyrosine
0.45 g
Valine
1.01 g
Arginine
1.85 g
Histidine
0.69 g
Alanine
1 g
Aspartic Acid
1.93 g
Glutamic Acid
3.17 g
Glycine
1.18 g
Proline
1.31 g
Serine
0.96 g
Hydroxyproline

Carbohydrates
40%
109 g
Fibre
43%
11.9 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch
88.8 g

Calories
626 kcal
Water
22.6 g
Ash
4.05 g
Theobromine
Caffeine
Alcohol

Serving Sizes

  • 1 cup (170 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin E
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Choline
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Quinoa contains 14.1g of protein, which is about the same as 2.4 eggs, 0.5 chicken breasts, or 1 cups (274g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 97.2g per 1 cup
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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