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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
53 (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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.3 (acidic )
Calories
120
81% Magnesium
72% Fiber
70% Folate, food
68% Copper
67% Carbs
Explanation: The given food contains more Magnesium than 81% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Folate, food, Copper, and Carbs.
53

Macronutrients chart

5% 2% 22% 72%
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 100g
Calories 120
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
7%
Total Carbohydrate 21g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 1mg 13%

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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Quinoa nutrition infographic

Quinoa nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 56% 46% 66% 16% 1% 30% 64% 83% 16% 13%
Calcium: 17 mg of 1,000 mg 2%
Iron: 1.49 mg of 8 mg 19%
Magnesium: 64 mg of 420 mg 15%
Phosphorus: 152 mg of 700 mg 22%
Potassium: 172 mg of 3,400 mg 5%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 1.09 mg of 11 mg 10%
Copper: 0.192 mg of 1 mg 21%
Manganese: 0.631 mg of 2 mg 27%
Selenium: 2.8 µg of 55 µg 5%
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 µg
TOP 73%
Choline
23 mg
TOP 74%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Vitamin A: 5 IU of 5,000 IU 0%
Vitamin E : 0.63 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.107 mg of 1 mg 9%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.412 mg of 16 mg 3%
Vitamin B5: mg of 5 mg 0%
Vitamin B6: 0.123 mg of 1 mg 9%
Folate: 42 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
42 µg
TOP 37%
Vitamin B1
0.107 mg
TOP 46%
Vitamin E
0.63 mg
TOP 53%
Vitamin B6
0.123 mg
TOP 59%
Vitamin B2
0.11 mg
TOP 66%
Vitamin A
5 IU
TOP 70%
Vitamin B3
0.412 mg
TOP 81%
Vitamin C
0 mg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 56% 38% 34% 29% 35% 28% 32% 31% 55%
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

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

Carbohydrate type breakdown

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

Fiber content ratio for Quinoa

0.87% 2.8% 17.63%
Sugar: 0.87 g
Fiber: 2.8 g
Other: 17.63 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 6% 68% 120kcal 2.6 times more than Orange
Starch 7% 92% 17.63g 1.2 times more than Potato
Sugar 0% 67% 0.87g 10.3 times less than Coca-Cola
Fiber 11% 28% 2.8g 1.2 times more than Orange
Calcium 2% 59% 17mg 7.4 times less than Milk
Iron 19% 48% 1.49mg 1.7 times less than Beef
Magnesium 15% 19% 64mg 2.2 times less than Almond
Phosphorus 22% 52% 152mg 1.2 times less than Chicken meat
Potassium 5% 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 21% 32% 0.19mg 1.4 times more than Shiitake
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 9% 46% 0.11mg 2.5 times less than Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado
Vitamin B3 3% 81% 0.41mg 23.2 times less than Turkey meat
Vitamin B6 9% 59% 0.12mg Equal to Oat
Folate 11% 37% 42µg 1.5 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 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 separately if present) is the USDA's FoodCentral. The exact link to 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.
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