Quinoa, uncooked nutrition: calories, carbs, GI, protein, fiber, fats
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Quinoa, uncooked
| Calories ⓘ Calories for selected serving | 368 kcal |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 57 g |
| 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. | 6.3 (acidic) |
Starch ⓘHigher in Starch content than 98% of foods
Magnesium ⓘHigher in Magnesium content than 97% of foods
Manganese ⓘHigher in Manganese content than 96% of foods
Phosphorus ⓘHigher in Phosphorus content than 96% of foods
Folate ⓘHigher in Folate content than 95% of foods
Quinoa, uncooked calories (kcal)
| Calories for different serving sizes of quinoa, uncooked | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 368 | |
| Calories in 1 cup | 626 | 170 g |
Extra Nutrition facts for Quinoa, uncooked
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 3.8 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 261 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 27 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 6.9 |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
3µg of 900µg
0.33%
Vitamin E:
7.3mg of 15mg
49%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.1mg of 1mg
90%
Vitamin B2:
0.95mg of 1mg
73%
Vitamin B3:
4.6mg of 16mg
29%
Vitamin B5:
2.3mg of 5mg
46%
Vitamin B6:
1.5mg of 1mg
112%
Folate:
552µg of 400µg
138%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 28%
14.1 g of 50 g
14.1 g (28% of DV )
Fats:
Daily Value: 9%
6.1 g of 65 g
6.1 g (9% of DV )
Carbs:
Daily Value: 21%
64.2 g of 300 g
64.2 g (21% of DV )
Water:
Daily Value: 1%
13.3 g of 2,000 g
13.3 g (1% of DV )
Other:
2.4 g
2.4 g
Protein quality breakdown
Tryptophan:
501mg of 280mg
179%
Threonine:
1263mg of 1,050mg
120%
Isoleucine:
1512mg of 1,400mg
108%
Leucine:
2520mg of 2,730mg
92%
Lysine:
2298mg of 2,100mg
109%
Methionine:
927mg of 1,050mg
88%
Phenylalanine:
1779mg of 1,750mg
102%
Valine:
1782mg of 1,820mg
98%
Histidine:
1221mg of 700mg
174%
Fat type information
Saturated fat:
0.71 g
Monounsaturated fat:
1.6 g
Polyunsaturated fat:
3.3 g
Carbohydrate type breakdown
Starch:
52 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Quinoa, uncooked
Sugar:
0 g
Fiber:
7 g
Other:
57 g
All nutrients for Quinoa, uncooked per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 1µg | 0% | 55% | |
| Calories | 368kcal | 18% | 21% |
7.8 times more than Orange
|
| Protein per 100 calories | 3.8g | N/A | 53% | |
| Calories per 10 g protein | 261kcal | N/A | 44% | |
| Weight per 100 calories | 27g | N/A | 80% | |
| Protein | 14g | 34% | 36% |
5 times more than Broccoli
|
| Unsaturated / Saturated Fat ratio | 6.9 | N/A | 5% | |
| Fats | 6.1g | 9% | 47% |
5.5 times less than Cheese
|
| Carbs | 64g | 21% | 15% |
2.3 times more than Rice
|
| Net carbs | 57g | N/A | 16% |
1.1 times more than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Magnesium | 197mg | 47% | 3% |
1.4 times more than Almonds
|
| Calcium | 47mg | 5% | 31% |
2.7 times less than Milk
|
| Potassium | 563mg | 17% | 6% |
3.8 times more than Cucumber
|
| Iron | 4.6mg | 57% | 11% |
1.8 times more than Beef broiled
|
| Fiber | 7g | 28% | 8% |
2.9 times more than Orange
|
| Copper | 0.59mg | 66% | 5% |
4.2 times more than Shiitake
|
| Zinc | 3.1mg | 28% | 22% |
2 times less than Beef broiled
|
| Starch | 52g | 21% | 2% |
3.4 times more than Potato
|
| Phosphorus | 457mg | 65% | 4% |
2.5 times more than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White bread
|
| Vitamin E | 2.4mg | 16% | 7% |
1.7 times more than Kiwi
|
| Manganese | 2mg | 88% | 4% | |
| Selenium | 8.5µg | 15% | 43% | |
| Vitamin B1 | 0.36mg | 30% | 17% |
1.4 times more than Pea raw
|
| Vitamin B2 | 0.32mg | 24% | 18% |
2.4 times more than Avocado
|
| Vitamin B3 | 1.5mg | 10% | 56% |
6.3 times less than Turkey meat
|
| Vitamin B5 | 0.77mg | 15% | 17% |
1.5 times less than Sunflower seeds
|
| Vitamin B6 | 0.49mg | 37% | 16% |
4.1 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 184µg | 46% | 5% |
3 times more than Brussels sprouts
|
| Choline | 70mg | 13% | 14% | |
| Saturated fat | 0.71g | 4% | 62% |
8.3 times less than Beef broiled
|
| Monounsaturated fat | 1.6g | N/A | 50% |
6.1 times less than Avocado
|
| Polyunsaturated fat | 3.3g | N/A | 16% |
14.3 times less than Walnut
|
| Tryptophan | 0.17mg | 0% | 28% |
1.8 times less than Chicken meat
|
| Threonine | 0.42mg | 0% | 34% |
1.7 times less than Beef broiled
|
| Isoleucine | 0.5mg | 0% | 33% |
1.8 times less than Salmon raw
|
| Leucine | 0.84mg | 0% | 35% |
2.9 times less than Tuna Bluefin
|
| Lysine | 0.77mg | 0% | 33% |
1.7 times more than Tofu
|
| Methionine | 0.31mg | 0% | 31% |
3.2 times more than Quinoa
|
| Phenylalanine | 0.59mg | 0% | 31% |
1.1 times less than Egg
|
| Valine | 0.59mg | 0% | 33% |
3.4 times less than Soybean raw
|
| Histidine | 0.41mg | 0% | 30% |
1.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0.05g | N/A | 5% |
31.1 times less than Salmon
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 368
% Daily Value*
9.3%
Total Fat
6.1g
3.2%
Saturated Fat 0.71g
0
Trans Fat
0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
21%
Total Carbohydrate
64g
28%
Dietary Fiber
7g
Total Sugars 0g
Includes ? g Added Sugars
Protein
14g
Vitamin D
0mcg
0
Calcium
47mg
4.7%
Iron
4.6mg
57%
Potassium
563mg
17%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.