Nutrition facts

Quinoa – Nutrition Facts.

Type Cooked Quinoa.  Serving  100 grams.

Cooked quinoa consists of water (71.6%), carbohydrates (21.3%), protein (4.4%) and fat (1.92%).

General
Amount
Calories 120
Water 72 %
Protein 4.4 g
Carbs 21.3 g
Sugar 0.9 g
Fiber 2.8 g
Fat 1.9 g
Saturated 0.23 g
Monounsaturated 0.53 g
Polyunsaturated 1.08 g
Omega-3 0.09 g
Omega-6 0.97 g
Trans fat ~
Vitamins
Amount %DV
Vitamin A 0 µg ~
Vitamin C 0 mg ~
Vitamin D 0 µg ~
Vitamin E 0.63 mg 4%
Vitamin K 0 µg ~
Vitamin B1 (Thiamine) 0.11 mg 9%
Vitamin B2 (Riboflavin) 0.11 mg 8%
Vitamin B3 (Niacin) 0.41 mg 3%
Vitamin B5 (Panthothenic acid) ~ ~
Vitamin B6 (Pyridoxine) 0.12 mg 9%
Vitamin B12 0 µg ~
Folate 42 µg 11%
Choline 23 mg 4%
Minerals
Amount %DV
Calcium 17 mg 2%
Iron 1.49 mg 19%
Magnesium 64 mg 16%
Phosphorus 152 mg 22%
Potassium 172 mg 4%
Sodium 7 mg 0%
Zinc 1.09 mg 10%
Copper 0.19 mg 21%
Manganese 0.63 mg 27%
Selenium 2.8 µg 5%
Carbohydrates
Amount
Carbohydrate 21.3 g
Fiber 2.8 g
Sugars 0.9 g
Sucrose ~
Glucose ~
Fructose ~
Lactose ~
Maltose ~
Galactose ~
Starch 17.63 g
Amino Acids
Amount
Tryptophan 52 mg
Threonine 131 mg
Isoleucine 157 mg
Leucine 261 mg
Lysine 239 mg
Methionine 96 mg
Cysteine 63 mg
Tyrosine 83 mg
Valine 185 mg
Arginine 340 mg
Histidine 127 mg
Alanine 183 mg
Aspartic acid 353 mg
Glutamic acid 580 mg
Glycine 216 mg
Proline 240 mg
Serine 176 mg
Fats
Amount
Saturated fatty acids 0.231 g
4:0 0 mg
6:0 0 mg
8:0 0 mg
10:0 0 mg
12:0 0 mg
14:0 0 mg
16:0 196 mg
18:0 12 mg
Monounsaturated fatty acids 0.528 g
16:1 0 mg
18:1 465 mg
20:1 31 mg
22:1 27 mg
Polyunsaturated fatty acids 1.078 g
18:2 974 mg
18:3 85 mg
18:4 0 mg
20:4 3 mg
20:5 n-3 (EPA) 0 mg
22:5 n-3 (DPA) 0 mg
22:6 n-3 (DHA) 15 mg
Sterols ~
Cholesterol 0 mg
Phytosterols ~