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quinoa

Quinoa, cooked

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Nutrition Facts
Portion Size185 g
Amount Per Portion222
Calories
% Daily Value *
Total Fat 3.6g 5 %
   Saturated Fat 0.4g 2 %
Sodium 13mg 1 %
Total Carbohydrate 39g 14 %
   Dietary Fiber 5.2g 19 %
   Sugar 1.6g
Protein 8.1g 16 %
Vitamin D 0.00mcg 0 %
Calcium 31.45mg 2 %
Iron 2.76mg 15 %
Potassium 318mg 7 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Quinoa, cooked, calories by source


Quinoa, cooked, percentiles
Badges: low fat

Quinoa, cooked nutrition facts and analysis per serving

Vitamins
NutrientAmount DV
Vitamin A, RAE 0.00 mcg0 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 5.55 mcg
  Cryptoxanthin, beta 0.00 mcg
  Lutein + zeaxanthin 98.05 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.198 mg16 %
Riboflavin [Vitamin B2]0.204 mg16 %
Niacin [Vitamin B3]0.762 mg5 %
Vitamin B6 0.228 mg18 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]77.70 mcg19 %
  Folate, food 77.70 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]0.0 mg0 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 1.17 mg5 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 1.17 mg
  Tocopherol, beta 0.06 mg
  Tocopherol, delta 0.20 mg
  Tocopherol, gamma 2.20 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 0.0 mcg0 %
Choline 42.5 mg

Minerals
NutrientAmount DV
Calcium, Ca 31.45 mg2 %
Copper, Cu 0.355 mg39 %
Iron, Fe 2.76 mg15 %
Magnesium, Mg 118.40 mg30 %
Manganese, Mn 1.167 mg51 %
Phosphorus, P 281.20 mg40 %
Potassium, K 318.20 mg7 %
Selenium, Se 5.2 mcg9 %
Sodium, Na 12.95 mg1 %
Zinc, Zn 2.02 mg18 %

Proteins and Aminoacids
Quinoa, cooked, amino acids
NutrientAmount DV
Protein 8.14 g16 %
  Alanine 0.339 g
  Arginine 0.629 g
  Aspartic acid 0.653 g
  Cystine 0.117 g
  Glutamic acid 1.073 g
  Glycine 0.400 g
  Histidine 0.235 g34 %
  Isoleucine 0.290 g21 %
  Leucine 0.483 g18 %
  Lysine 0.442 g21 %
  Methionine 0.178 g
  Phenylalanine 0.342 g
  Proline 0.444 g
  Serine 0.326 g
  Threonine 0.242 g23 %
  Tryptophan 0.096 g34 %
  Tyrosine 0.154 g
  Valine 0.342 g19 %
  Phenylalanine + Tyrosine 0.496 g28 %
  Methionine + Cysteine 0.178 g17 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 39.41 g14 %
  Fiber 5.2 g19 %
  Starch 32.62 g
  Sugars 1.61 g
  Net carbs 34.21 g

Fats and Fatty Acids
Quinoa, cooked, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.03 g0.00

NutrientAmount DV
Fat 3.55 g5 %
  Saturated fatty acids 0.427 g2 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.000 g
    Hexadecanoic acid 0.363 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.022 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.000 g
  Monounsaturated fatty acids 0.977 g
    Docosenoic acid 0.050 g
    Eicosenoic acid 0.057 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.860 g
  Polyunsaturated fatty acids 1.994 g
    Docosahexaenoic n-3 acid (DHA) 0.03 g
    Docosapentaenoic n-3 acid (DPA) 0.00 g
    Eicosapentaenoic n-3 acid (EPA) 0.00 g
    Eicosatetraenoic acid 0.006 g
    Octadecadienoic acid 1.802 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.157 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 1.41 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 132.48 g

Foods related to quinoa, cooked

 
 
 
 
 
Quinoa, cooked contains 222 calories per 185 g serving. One serving contains 3.6 g of fat, 8.1 g of protein and 39 g of carbohydrate. The latter is 1.6 g sugar and 5.2 g of dietary fiber, the rest is complex carbohydrate. Quinoa, cooked contains 0.4 g of saturated fat and 0 mg of cholesterol per serving. 185 g of Quinoa, cooked contains IU vitamin A, 0.0 mg of vitamin C and 0.00 mcg of vitamin D as well as 2.76 mg of iron, 31.45 mg of calcium and 318 mg of potassium. Quinoa, cooked belong to 'Cereal Grains and Pasta' food category.
Food properties
SourceUSDA Standard reference
CategoryCereal Grains and Pasta
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Quinoa, cooked nutrition facts and analysis. Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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