Quinoa

Quinoa, uncooked

Prospre Meal Planner Mobile App
  • Download on the App Store Badge
  • Get it on Google Play Badge

Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (170g)

Amount per serving

Calories

626

% Daily Value *

Total Fat 10.3g

13%

Saturated Fat 1.2g

6%

Trans Fat

Cholesterol 0mg

0%

Sodium 9mg

0%

Total Carbohydrate 109.1g

40%

Dietary Fiber 11.9g

43%

Total Sugars

Protein 24g

Vitamin D 0 IU

0%

Calcium 80mg

6%

Iron 8mg

43%

Potassium 957mg

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.

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 (170g)

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

Essential Amino Acids

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

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.

† - Not adjusted for digestibility. See the tables here for reference.

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.


Low in Cholesterol.

Prospre Brand Logo
Copyright © 2021 Prospre Nutrition Inc.