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
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
Magnesium
Fiber
Folate, food
Copper
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
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Macronutrients chart
Protein:
9%
Daily Value: 9%
4.4 g of 50 g
Fats:
3%
Daily Value: 3%
1.92 g of 65 g
Carbs:
7%
Daily Value: 7%
21.3 g of 300 g
Water:
4%
Daily Value: 4%
71.61 g of 2,000 g
Other:
0.77 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
120
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat
0g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
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.