Grains & Cereals · SOURCE-BASED NUTRITION
Quinoa, cooked nutrition facts
SR Legacy
Quinoa, cooked. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 120 kcal | — |
| Protein | 4.4 g | 8.8% |
| Carbohydrate, by difference | 21.3 g | 7.7% |
| Total lipid (fat) | 1.92 g | 2.5% |
| Fiber, total dietary | 2.8 g | 10% |
| Total Sugars | 0.87 g | — |
| Fatty acids, total saturated | 0.23 g | 1.2% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 7 mg | 0.3% |
| Potassium, K | 172 mg | 3.7% |
| Calcium, Ca | 17 mg | 1.3% |
| Iron, Fe | 1.49 mg | 8.3% |
| Magnesium, Mg | 64 mg | 15.2% |
| Phosphorus, P | 152 mg | 12.2% |
| Zinc, Zn | 1.09 mg | 9.9% |
| Copper, Cu | 0.19 mg | 21.3% |
| Manganese, Mn | 0.63 mg | 27.4% |
| Selenium, Se | 2.8 µg | 5.1% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 4.2% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Thiamin | 0.11 mg | 8.9% |
| Riboflavin | 0.11 mg | 8.5% |
| Niacin | 0.41 mg | 2.6% |
| Vitamin B-6 | 0.12 mg | 7.2% |
| Folate, DFE | 42 µg | 10.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 23 mg | 4.2% |
| Alanine | 0.18 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.34 g | — |
| Ash | 0.76 g | — |
| Aspartic acid | 0.35 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 3 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.06 g | — |
| Fatty acids, total monounsaturated | 0.53 g | — |
| Fatty acids, total polyunsaturated | 1.08 g | — |
| Folate, food | 42 µg | — |
| Folate, total | 42 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 0.58 g | — |
| Glycine | 0.22 g | — |
| Histidine | 0.13 g | — |
| Isoleucine | 0.16 g | — |
| Leucine | 0.26 g | — |
| Lutein + zeaxanthin | 53 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.24 g | — |
| Methionine | 0.1 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.47 g | — |
| MUFA 20:1 | 0.03 g | — |
| MUFA 22:1 | 0.03 g | — |
| Phenylalanine | 0.19 g | — |
| Proline | 0.24 g | — |
| PUFA 18:2 | 0.97 g | — |
| PUFA 18:3 | 0.09 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0.02 g | — |
| Retinol | 0 µg | — |
| Serine | 0.18 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.2 g | — |
| SFA 18:0 | 0.01 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 17.6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.13 g | — |
| Tocopherol, beta | 0.03 mg | — |
| Tocopherol, delta | 0.11 mg | — |
| Tocopherol, gamma | 1.19 mg | — |
| Tocotrienol, alpha | 0 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.05 g | — |
| Tyrosine | 0.08 g | — |
| Valine | 0.19 g | — |
| Vitamin A, IU | 5 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 71.6 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (27.4% DV), Copper (21.3% DV) and Magnesium (15.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 0.63 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.19 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 64 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 152 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 42 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 2.8 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 0.63 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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