Quinoa, cooked
FDC ID: 168917
At a glance
Quinoa, cooked is a moderate-calorie food in the Cereal Grains and Pasta category, providing 120 kcal per 100g. Each 100g supplies 4.4g of protein, 1.9g of fat, 21.3g of carbohydrates. It is an especially good source of manganese (27% of the Daily Value), copper (21% of the Daily Value), magnesium (15% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
120
kcal
Protein
4.4
g
Total Fat
1.9
g
Total Carbohydrate
21.3
g
Dietary Fiber
2.8
g
Nutrition profile of Quinoa, cooked
Quinoa, cooked provides about 120 kcal per 100g, a moderate energy density.
Key nutrients and what they do
- Manganese 27%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 21%aids iron use and the formation of red blood cells and collagen
- Magnesium 15%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Phosphorus 12%builds bones and teeth and supports energy storage and use
※ % daily value is per 100g against adult reference intakes.
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
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 | 120 kcal | 34 kcal |
| Protein | 4.4 g | 1.2 g |
| Fat | 1.9 g | 0.5 g |
| Carbs | 21.3 g | 6.0 g |
| Fiber | 2.8 g | 0.8 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 | 120 kcal | 6.0% | |
| Water | 71.61 g | — | |
| Protein | 4.40 g | 8.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.92 g | 2.5% | |
| Total Carbohydrate | 21.30 g | 7.7% | |
| Dietary Fiber | 2.80 g | 10.0% | |
| Sodium | 7 mg | 0.3% | |
| Potassium | 172 mg | 3.7% | |
| Calcium | 17 mg | 1.3% | |
| Magnesium | 64 mg | 15.2% | |
| Phosphorus | 152 mg | 12.2% | |
| Iron | 1.49 mg | 8.3% | |
| Zinc | 1.09 mg | 9.9% | |
| Copper | 0.19 mg | 21.3% | |
| Manganese | 0.63 mg | 27.4% | |
| Selenium | 2.80 μg | 5.1% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.63 mg | 4.2% | |
| Thiamin | 0.11 mg | 8.9% | |
| Riboflavin | 0.11 mg | 8.5% | |
| Niacin | 0.41 mg | 2.6% | |
| Vitamin B6 | 0.12 mg | 7.2% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 42 μg | 10.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Quinoa, cooked per 100g?
Quinoa, cooked has 120 kcal (calories) per 100g.
What are the macros in Quinoa, cooked?
Per 100g, Quinoa, cooked provides 4.4g protein, 1.9g fat, 21.3g carbohydrates.
What vitamins and minerals does Quinoa, cooked provide?
Per 100g, Quinoa, cooked is a notable source of Manganese (about 27% of the Daily Value), Copper (about 21% of the Daily Value), Magnesium (about 15% of the Daily Value).
What is the source of this nutrition data for Quinoa, cooked?
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)