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quinoa

Quinoa, cooked

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Nutrition Facts
Portion Size28 g
Amount Per Portion34
Calories
% Daily Value *
Total Fat 0.5g 1 %
   Saturated Fat 0.1g 0 %
Sodium 2mg 0 %
Total Carbohydrate 6g 2 %
   Dietary Fiber 0.8g 3 %
   Sugar 0.3g
Protein 1.3g 3 %
Vitamin D 0mcg 0 %
Calcium 4.8mg 0 %
Iron 0.4mg 2 %
Potassium 49mg 1 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Quinoa, cooked, calories by source


Quinoa, cooked, percentiles

Quinoa, cooked nutrition facts and analysis per 1 ounce (28.3495 g)

Vitamins
NutrientAmount DV
Vitamin A, RAE 0.00 mcg0 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 0.85 mcg
  Cryptoxanthin, beta 0.00 mcg
  Lutein + zeaxanthin 15.03 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.030 mg2 %
Riboflavin [Vitamin B2]0.031 mg2 %
Niacin [Vitamin B3]0.117 mg1 %
Vitamin B6 0.035 mg2 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]11.91 mcg3 %
  Folate, food 11.91 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]0.0 mg0 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.18 mg1 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.18 mg
  Tocopherol, beta 0.01 mg
  Tocopherol, delta 0.03 mg
  Tocopherol, gamma 0.34 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 %
  Vitamin K1 [Phylloquinone]0.0 mcg
Choline 6.5 mg1 %

Minerals
NutrientAmount DV
Calcium 4.82 mg0 %
Copper 0.05 mg6 %
Iron 0.42 mg2 %
Magnesium 18.14 mg4 %
Manganese 0.179 mg8 %
Phosphorus 43.09 mg3 %
Potassium 48.76 mg1 %
Selenium 0.79 mcg1 %
Sodium 1.98 mg0 %
Zinc 0.31 mg3 %

Proteins and Amino acids
Quinoa, cooked, amino acids
NutrientAmount DV
Protein 1.25 g2 %
  Alanine 0.052 g
  Arginine 0.096 g
  Aspartic acid 0.100 g
  Cystine 0.018 g
  Glutamic acid 0.164 g
  Glycine 0.061 g
  Histidine 0.036 g3 %
  Isoleucine 0.045 g3 %
  Leucine 0.074 g2 %
  Lysine 0.068 g2 %
  Methionine 0.027 g
  Phenylalanine 0.052 g
  Proline 0.068 g
  Serine 0.050 g
  Threonine 0.037 g2 %
  Tryptophan 0.015 g4 %
  Tyrosine 0.024 g
  Valine 0.052 g3 %
  Phenylalanine + Tyrosine 0.076 g3 %
  Methionine + Cysteine 0.027 g2 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 6.04 g2 %
  Fiber 0.79 g3 %
  Starch 5.00 g
  Sugars 0.25 g
  Net carbs 5.25 g

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

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

NutrientAmount DV
Fat 0.544 g1 %
  Saturated fatty acids 0.065 g0 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.000 g
    Hexadecanoic acid 0.056 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.003 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.000 g
  Monounsaturated fatty acids 0.150 g
    Docosenoic acid 0.008 g
    Eicosenoic acid 0.009 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.132 g
  Polyunsaturated fatty acids 0.306 g
    Docosahexaenoic n-3 acid (DHA) 0.004 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Eicosapentaenoic n-3 acid (EPA) 0.000 g
    Eicosatetraenoic acid 0.001 g
    Octadecadienoic acid 0.276 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.024 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 0.22 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 20.30 g

Foods related to quinoa, cooked

 
 
 
 
 
Quinoa, cooked contains 34 calories per 28.3495 g serving. This serving contains 0.5 g of fat, 1.3 g of protein and 6 g of carbohydrate. The latter is 0.3 g sugar and 0.8 g of dietary fiber, the rest is complex carbohydrate. Quinoa, cooked contains 0.1 g of saturated fat and 0 mg of cholesterol per serving. 28.3495 g of Quinoa, cooked contains 0.00 mcg vitamin A, 0.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.42 mg of iron, 4.82 mg of calcium, 49 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 a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. 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 development and operations. Data from USDA National Nutrient Database.
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