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Quinoa Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-06-04

Written and reviewed by the NatureClaim Team




Quinoa

Overview of Quinoa Nutrition

Scientific Name: Chenopodium quinoa

Order: Caryophyllales

Family: Amaranthaceae

Quinoa is a unique grain high in protein.



Calories
Name Amount % Daily Value
Calories 368 kcal 18%


Carbohydrates
Name Amount % Daily Value
Total Carbs 64.16 g 21%
Dietary Fiber 7.00 g 28%
Sugars - g
Starch 52.22 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 6.07 g 9%
Saturated Fat 0.71 g 4%
Monounsaturated Fat 1.61 g
Polyunsaturated Fat, total 3.29 g
  • 18:2 n-6 (LA), Omega-6
 2.98 g
  • 18:3 n-6 (GLA)
 0.00 g
  • 18:3 n-3 (ALA), Omega-3
 0.26 g
  • 18:4 n-3 (SDA)
 0.00 g
  • 20:5 n-3 (EPA)
 0.00 g
  • 22:5 n-3 (DPA)
 0.00 g
  • 22:6 n-3 (DHA)
 0.05 g
Trans Fat - g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 14.12 g 28%
  • Tryptophan
 0.17 g
  • Threonine
 0.42 g
  • Isoleucine
 0.50 g
  • Leucine
 0.84 g
  • Lysine
 0.77 g
  • Methionine
 0.31 g
  • Cystine
 0.20 g
  • Phenylalanine
 0.59 g
  • Tyrosine
 0.27 g
  • Valine
 0.59 g
  • Arginine
 1.09 g
  • Histidine
 0.41 g
  • Alanine
 0.59 g
  • Aspartic Acid
 1.13 g
  • Glutamic Acid
 1.87 g
  • Glycine
 0.69 g
  • Proline
 0.77 g
  • Serine
 0.57 g


Vitamins
Name Amount % Daily Value
Vitamin C - mg -
Thiamin 0.36 mg 24%
Riboflavin 0.32 mg 19%
Niacin 1.52 mg 8%
Pantothenic Acid 0.77 mg 8%
Vitamin B6 0.49 mg 24%
Folate, total 184.00 mg 46%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 184.00 mcg
Choline 70.20 mg
Betaine 630.40 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 14.17 IU 0%
  • Retinol Acitiviy Equivalent
 1.00 mcg
  • Retinol
 0.00 mcg
  • Beta-Carotene
 8.00 mcg
  • Alpha-Carotene
 0.00 mcg
  • Beta-Cryptoxanthin
 1.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 163.00 mcg
Vitamin E, total 3.64 IU 12%
  • Alpha-Tocopherol
 2.44 mg
  • Beta-Tocopherol
 0.08 mg
  • Gamma-Tocopherol
 4.55 mg
  • Delta-Tocopherol
 0.35 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 0.00 mcg 0%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 47.00 mg 5%
Iron 4.57 mg 25%
Magnesium 197.00 mg 49%
Phosphorus 457.00 mg 46%
Potassium 563.00 mg 16%
Sodium 5.00 mg 0%
Zinc 3.10 mg 21%
Copper 0.59 mg 30%
Manganese 2.03 mg 102%
Selenium 8.50 mcg 12%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 13.28 g
Ash 2.38 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.