Foodstruct
Advanced Nutrition Search | Diet Analysis

Quinoa nutrition, glycemic index, calories and serving size

Quinoa, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Quinoa

Quinoa
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
( grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
2.3 (acidic )
Calories
120
81% Magnesium
72% Fiber
70% Folate, food
68% Copper
67% Carbs
Explanation: This food contains more Magnesium than 81% of foods. More importantly, although there are several foods (19%) which contain more Magnesium, this food itself is rich in Magnesium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Folate, food, Copper and Carbs

Quinoa nutrition infographic

Quinoa nutrition infographic
Copy infographic link

Macronutrients chart

Protein:
Daily Value: 9%
4.4 g of 50 g
9%
Fats:
Daily Value: 3%
1.92 g of 65 g
3%
Carbs:
Daily Value: 7%
21.3 g of 300 g
7%
Water:
Daily Value: 4%
71.61 g of 2,000 g
4%
Other:
0.77 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 120
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
7%
TotalCarbohydrate 21g
12%
Dietary Fiber 3g
Total Sugars 1g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 1mg 6%

Potassium 172mg 5%

*
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.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 17 mg of 1,000 mg 2%
Iron: 1.49 mg of 18 mg 8%
Magnesium: 64 mg of 400 mg 16%
Phosphorus: 152 mg of 1,000 mg 15%
Potassium: 172 mg of 3,500 mg 5%
Sodium: 7 mg of 2,400 mg 0%
Zinc: 1.09 mg of 15 mg 7%
Copper: 0.192 mg of 2 mg 10%
Manganese: 0.631 mg of 2 mg 32%
Selenium: 2.8 µg of 70 µg 4%
Choline: 23 mg of 550 mg 4%

Mineral chart - relative view

Magnesium
64 mg
TOP 19%
Copper
0.192 mg
TOP 32%
Manganese
0.631 mg
TOP 36%
Iron
1.49 mg
TOP 48%
Zinc
1.09 mg
TOP 52%
Phosphorus
152 mg
TOP 52%
Calcium
17 mg
TOP 59%
Potassium
172 mg
TOP 66%
Selenium
2.8 mg
TOP 73%
Choline
23 mg
TOP 74%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A: 5 IU of 5,000 IU 0%
Vitamin E : 0.63 mg of 20 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.107 mg of 2 mg 7%
Vitamin B2: 0.11 mg of 2 mg 6%
Vitamin B3: 0.412 mg of 20 mg 2%
Vitamin B5: mg of 10 mg 0%
Vitamin B6: 0.123 mg of 2 mg 6%
Folate, total: 42 µg of 400 µg 11%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Folate, total
42 µg
TOP 37%
Vitamin B1
0.107 µg
TOP 46%
Vitamin E
0.63 µg
TOP 53%
Vitamin B6
0.123 µg
TOP 59%
Vitamin B2
0.11 µg
TOP 66%
Vitamin A
5 µg
TOP 70%
Vitamin B3
0.412 µg
TOP 81%
Vitamin C
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 52 mg of 280 mg 19%
Threonine: 131 mg of 1,050 mg 12%
Isoleucine: 157 mg of 1,400 mg 11%
Leucine: 261 mg of 2,730 mg 10%
Lysine: 239 mg of 2,100 mg 11%
Methionine: 96 mg of 1,050 mg 9%
Phenylalanine: 185 mg of 1,750 mg 11%
Valine: 185 mg of 1,820 mg 10%
Histidine: 127 mg of 700 mg 18%

Fat type information

Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g

Carbohyrates breakdown for Quinoa

Starch: 17.63 g
Sucrose: g
Glucose: g
Fructose: g
Lactose: g
Maltose: g
Galactose: g

Fiber content / ratio for Quinoa

Sugars: 0.87 g
Fiber: 2.8 g

All nutrients for Quinoa per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 10% 64% 4.4g 1.6 times more than Broccoli
Fats 3% 68% 1.92g 17.3 times less than Cheese
Carbs 7% 33% 21.3g 1.3 times less than Rice
Calories 5% 68% 120kcal 2.6 times more than Orange
Starch 7% 92% 17.63g 1.2 times more than Potato
Sugars 1% 67% 0.87g 10.3 times less than Coca-Cola
Fiber 7% 28% 2.8g 1.2 times more than Orange
Calcium 2% 59% 17mg 7.4 times less than Milk
Iron 8% 48% 1.49mg 1.7 times less than Beef
Magnesium 16% 19% 64mg 2.2 times less than Kidney bean
Phosphorus 22% 52% 152mg 1.2 times less than Chicken meat
Potassium 4% 66% 172mg 1.2 times more than Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread
Zinc 10% 52% 1.09mg 5.8 times less than Beef
Copper 0% 32% 0.19mg 1.4 times more than Shiitake
Vitamin A 0% 70% 5IU 3341.2 times less than Carrot
Vitamin E 4% 53% 0.63mg 2.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 7% 46% 0.11mg 2.5 times less than Pea
Vitamin B2 6% 66% 0.11mg 1.2 times less than Avocado
Vitamin B3 2% 81% 0.41mg 23.2 times less than Turkey meat
Vitamin B6 6% 59% 0.12mg Equal to Oat
Folate, total 11% 37% 42µg 1.5 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 100% 0µg N/A
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 85% 0.05mg 5.9 times less than Chicken meat
Threonine 0% 87% 0.13mg 5.5 times less than Beef
Isoleucine 0% 87% 0.16mg 5.8 times less than Salmon
Leucine 0% 88% 0.26mg 9.3 times less than Tuna
Lysine 0% 84% 0.24mg 1.9 times less than Tofu
Methionine 0% 83% 0.1mg Equal to Quinoa
Phenylalanine 0% 86% 0.19mg 3.6 times less than Egg
Valine 0% 88% 0.19mg 11 times less than Soybean
Histidine 0% 84% 0.13mg 5.9 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 1% 76% 0.23g 25.5 times less than Beef
Monounsaturated Fat 0% 71% 0.53g 18.6 times less than Avocado
Polyunsaturated fat 0% 44% 1.08g 43.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.