Quinoa, uncooked nutrition: calories, carbs, GI, protein, fiber, fats
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Quinoa, uncooked
| Calories ⓘ Calories per 100-gram serving | 368 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 57.16 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. | 6.3 (acidic) |
Phosphorus ⓘHigher in Phosphorus content than 90% of foods
Magnesium ⓘHigher in Magnesium content than 89% of foods
Potassium ⓘHigher in Potassium content than 89% of foods
Iron ⓘHigher in Iron content than 88% of foods
Carbs ⓘHigher in Carbs content than 86% of foods
Quinoa, uncooked calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 368 | |
| Calories in 1 cup | 626 | 170 g |
Mineral coverage chart
Calcium:
47 mg of 1,000 mg
5%
Iron:
4.57 mg of 8 mg
57%
Magnesium:
197 mg of 420 mg
47%
Phosphorus:
457 mg of 700 mg
65%
Potassium:
563 mg of 3,400 mg
17%
Sodium:
5 mg of 2,300 mg
0%
Zinc:
3.1 mg of 11 mg
28%
Copper:
0.59 mg of 1 mg
66%
Manganese:
2.033 mg of 2 mg
88%
Selenium:
8.5 µg of 55 µg
15%
Choline:
70.2 mg of 550 mg
13%
Mineral chart - relative view
Phosphorus
457 mg
TOP 10%
Magnesium
197 mg
TOP 11%
Potassium
563 mg
TOP 11%
Iron
4.57 mg
TOP 12%
Copper
0.59 mg
TOP 19%
Manganese
2.033 mg
TOP 28%
Zinc
3.1 mg
TOP 30%
Calcium
47 mg
TOP 35%
Choline
70.2 mg
TOP 59%
Selenium
8.5 µg
TOP 62%
Sodium
5 mg
TOP 90%
Vitamin coverage chart
Vitamin A:
14 IU of 5,000 IU
0%
Vitamin E :
2.44 mg of 15 mg
16%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.36 mg of 1 mg
30%
Vitamin B2:
0.318 mg of 1 mg
24%
Vitamin B3:
1.52 mg of 16 mg
10%
Vitamin B5:
0.772 mg of 5 mg
15%
Vitamin B6:
0.487 mg of 1 mg
37%
Folate:
184 µg of 400 µg
46%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Folate
184 µg
TOP 19%
Vitamin B1
0.36 mg
TOP 24%
Vitamin B2
0.318 mg
TOP 24%
Vitamin B6
0.487 mg
TOP 25%
Vitamin E
2.44 mg
TOP 39%
Vitamin B5
0.772 mg
TOP 42%
Vitamin A
14 IU
TOP 61%
Vitamin B3
1.52 mg
TOP 62%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 28%
14.12 g of 50 g
28%
Fats:
Daily Value: 9%
6.07 g of 65 g
9%
Carbs:
Daily Value: 21%
64.16 g of 300 g
21%
Water:
Daily Value: 1%
13.28 g of 2,000 g
1%
Other:
2.37 g
Protein quality breakdown
Tryptophan:
167 mg of 280 mg
60%
Threonine:
421 mg of 1,050 mg
40%
Isoleucine:
504 mg of 1,400 mg
36%
Leucine:
840 mg of 2,730 mg
31%
Lysine:
766 mg of 2,100 mg
36%
Methionine:
309 mg of 1,050 mg
29%
Phenylalanine:
593 mg of 1,750 mg
34%
Valine:
594 mg of 1,820 mg
33%
Histidine:
407 mg of 700 mg
58%
Fat type information
Saturated Fat:
0.706 g
Monounsaturated Fat:
1.613 g
Polyunsaturated fat:
3.292 g
Carbohydrate type breakdown
Starch:
52.22 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:
57.16 g
All nutrients for Quinoa, uncooked per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 368kcal | 18% | 20% |
7.8 times more than Orange
|
| Protein | 14.12g | 34% | 35% |
5 times more than Broccoli
|
| Fats | 6.07g | 9% | 46% |
5.5 times less than Cheddar Cheese
|
| Net carbs | 57.16g | N/A | 15% |
1.1 times more than Chocolate
|
| Carbs | 64.16g | 21% | 14% |
2.3 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 4.57mg | 57% | 12% |
1.8 times more than Beef broiled
|
| Calcium | 47mg | 5% | 35% |
2.7 times less than Milk
|
| Potassium | 563mg | 17% | 11% |
3.8 times more than Cucumber
|
| Magnesium | 197mg | 47% | 11% |
1.4 times more than Almond
|
| Fiber | 7g | 28% | 15% |
2.9 times more than Orange
|
| Copper | 0.59mg | 66% | 19% |
4.2 times more than Shiitake
|
| Zinc | 3.1mg | 28% | 30% |
2 times less than Beef broiled
|
| Starch | 52.22g | 21% | 88% |
3.4 times more than Potato
|
| Phosphorus | 457mg | 65% | 10% |
2.5 times more than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White Bread
|
| Vitamin A | 14IU | 0% | 61% |
1193.3 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 2.44mg | 16% | 39% |
1.7 times more than Kiwifruit
|
| Selenium | 8.5µg | 15% | 62% | |
| Manganese | 2.03mg | 88% | 28% | |
| Vitamin B1 | 0.36mg | 30% | 24% |
1.4 times more than Pea raw
|
| Vitamin B2 | 0.32mg | 24% | 24% |
2.4 times more than Avocado
|
| Vitamin B3 | 1.52mg | 10% | 62% |
6.3 times less than Turkey meat
|
| Vitamin B5 | 0.77mg | 15% | 42% |
1.5 times less than Sunflower seed
|
| Vitamin B6 | 0.49mg | 37% | 25% |
4.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 184µg | 46% | 19% |
3 times more than Brussels sprout
|
| Saturated Fat | 0.71g | 4% | 65% |
8.3 times less than Beef broiled
|
| Monounsaturated Fat | 1.61g | N/A | 57% |
6.1 times less than Avocado
|
| Polyunsaturated fat | 3.29g | N/A | 23% |
14.3 times less than Walnut
|
| Tryptophan | 0.17mg | 0% | 70% |
1.8 times less than Chicken meat
|
| Threonine | 0.42mg | 0% | 74% |
1.7 times less than Beef broiled
|
| Isoleucine | 0.5mg | 0% | 74% |
1.8 times less than Salmon raw
|
| Leucine | 0.84mg | 0% | 75% |
2.9 times less than Tuna Bluefin
|
| Lysine | 0.77mg | 0% | 73% |
1.7 times more than Tofu
|
| Methionine | 0.31mg | 0% | 71% |
3.2 times more than Quinoa
|
| Phenylalanine | 0.59mg | 0% | 72% |
1.1 times less than Egg
|
| Valine | 0.59mg | 0% | 74% |
3.4 times less than Soybean raw
|
| Histidine | 0.41mg | 0% | 71% |
1.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0.05g | N/A | 36% |
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%
Total Fat
6g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 5mg
21%
Total Carbohydrate
64g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
14g
Vitamin D
0mcg
0%
Calcium
47mg
5%
Iron
5mg
63%
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
Low in Cholesterol
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.