Quinoa, uncooked
FDC ID: 168874
At a glance
Quinoa, uncooked is a high-calorie food in the Cereal Grains and Pasta category, providing 368 kcal per 100g. Each 100g supplies 14.1g of protein, 6.1g of fat, 64.2g of carbohydrates. It is an especially good source of manganese (88% of the Daily Value), copper (66% of the Daily Value), magnesium (47% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
368
kcal
Protein
14.1
g
Total Fat
6.1
g
Total Carbohydrate
64.2
g
Dietary Fiber
7
g
Nutrition profile of Quinoa, uncooked
Quinoa, uncooked provides about 368 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, carbohydrate-dense.
Key nutrients and what they do
- Manganese 88%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 66%aids iron use and the formation of red blood cells and collagen
- Magnesium 47%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Folate 46%supports cell division, DNA synthesis and red blood cell formation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people focused on energy metabolism and muscle condition
- ✓people who are pregnant or planning pregnancy
- ✓people on carb-heavy diets or who tire easily
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 368 kcal | 104 kcal |
| Protein | 14.1 g | 4.0 g |
| Fat | 6.1 g | 1.7 g |
| Carbs | 64.2 g | 18.2 g |
| Fiber | 7 g | 2.0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 368 kcal | 18.4% | |
| Water | 13.28 g | — | |
| Protein | 14.12 g | 28.2% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 6.07 g | 7.8% | |
| Total Carbohydrate | 64.16 g | 23.3% | |
| Dietary Fiber | 7 g | 25.0% | |
| Sodium | 5 mg | 0.2% | |
| Potassium | 563 mg | 12.0% | |
| Calcium | 47 mg | 3.6% | |
| Magnesium | 197 mg | 46.9% | |
| Phosphorus | 457 mg | 36.6% | |
| Iron | 4.57 mg | 25.4% | |
| Zinc | 3.10 mg | 28.2% | |
| Copper | 0.59 mg | 65.6% | |
| Manganese | 2.03 mg | 88.4% | |
| Selenium | 8.50 μg | 15.5% | |
| Retinol | 0 μg | — | |
| Vitamin A | 1 μgRAE | 0.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 2.44 mg | 16.3% | |
| Vitamin K | 1.10 μg | 0.9% | |
| Thiamin | 0.36 mg | 30.0% | |
| Riboflavin | 0.32 mg | 24.5% | |
| Niacin | 1.52 mg | 9.5% | |
| Vitamin B6 | 0.49 mg | 28.6% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 184 μg | 46.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Quinoa, uncooked per 100g?
Quinoa, uncooked has 368 kcal (calories) per 100g.
What are the macros in Quinoa, uncooked?
Per 100g, Quinoa, uncooked provides 14.1g protein, 6.1g fat, 64.2g carbohydrates.
What vitamins and minerals does Quinoa, uncooked provide?
Per 100g, Quinoa, uncooked is a notable source of Manganese (about 88% of the Daily Value), Copper (about 66% of the Daily Value), Magnesium (about 47% of the Daily Value).
What is the source of this nutrition data for Quinoa, uncooked?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)