Quinoa Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




Quinoa


Overview of Quinoa Nutrition

Scientific Name: Chenopodium quinoa


Order: Caryophyllales


Family: Amaranthaceae


Quinoa (Chenopodium quinoa) originates in the Andean region of South America. It was first used for livestock nearly 7,000 years ago and humans 4,000 years ago. The seeds are very small and flat. Depending on the cultivar, their colors range from white to red to black. Quinoa provides high amounts of protein (28% daily value [DV]), vitamins, and minerals such as iron (25% DV) and magnesium (49% DV). Therefore, it is a good source of nutrients for anyone who wants to add something healthy to their diet. Quinoa is a naturally gluten-free food. Gluten-containing foods are not ideal for individuals who have celiac disease or are allergic to the gluten protein. Therefore, quinoa is a good choice to replace rye, wheat, barley, or other gluten-containing grains. Moreover, quinoa is rich in B vitamins, especially folate (46% DV). Folate is an important nutrient during pregnancy because it reduces birth defects. Additionally, quinoa is a pseudocereal (not a true cereal grain) high in protein (28% DV), and contains many essential amino acids (the building blocks of our body). Quinoa is very useful for weight management, as it causes satiety (the feeling of being full). Quinoa is also rich in fiber (28% DV), which is necessary for reducing several health-related issues like high cholesterol, high blood pressure, or constipation. Adding quinoa to one's diet instead of eating the same grain everyday can be beneficial. Quinoa can be used as an alternative to wheat pastas, or added to salads.



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/.