Grains & Legumes
Quinoa, white raw Nutrition Facts
Quinoa is a complete protein grain from South America, containing all nine essential amino acids. Raw quinoa has a mild, slightly nutty flavor and must be rinsed and cooked before eating to remove bitter saponins.
Nutrition Facts
Per 100g serving
Calories368
% Daily Value*
Total Fat
6.1g9%
Saturated Fat
0.7g3%
Trans Fat
0.0g
Polyunsaturated Fat
3.3g
Monounsaturated Fat
1.6g
Cholesterol
-0%
Sodium
5mg0%
Total Carbohydrate
64.2g21%
Dietary Fiber
7.0g25%
Total Sugars
0.9g
Protein
14.1g28%
Vitamin A
1mcg0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
2.4mg16%
Vitamin K
-0%
Vitamin B6
0.5mg29%
Vitamin B12
-0%
Folate
184mcg46%
Calcium
47mg4%
Iron
4.6mg26%
Potassium
563mg12%
Magnesium
197mg47%
Zinc
3.1mg28%
*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 Benefits
- ✓Complete protein source with all essential amino acids
- ✓Rich in magnesium for heart health and energy production
- ✓High in iron for oxygen transport and energy
Best For
Grain bowls and saladsSide dishes and pilafsGluten-free baking and breakfast porridge
Storage
Store in airtight container in cool, dry place for 2-3 years, or refrigerate for extended freshness
Serving Sizes
100g368 cal
1/4 cup dry (43g)158 cal
1 cup cooked (185g)222 cal
Frequently Asked Questions
How many calories in quinoa?
Raw quinoa contains 368 calories per 100g. After cooking, 1 cup (185g) of cooked quinoa contains about 222 calories.
Is quinoa a complete protein?
Yes, quinoa is one of the few plant foods that's a complete protein, containing all nine essential amino acids your body needs.
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