Grains & Cereals · SOURCE-BASED NUTRITION
Quinoa, NS as to fat nutrition facts
Survey (FNDDS)
Quinoa, NS as to fat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 146 kcal | — |
| Protein | 4.2 g | 8.4% |
| Carbohydrate, by difference | 20.2 g | 7.3% |
| Total lipid (fat) | 5.42 g | 6.9% |
| Fiber, total dietary | 2.7 g | 9.6% |
| Total Sugars | 0.84 g | — |
| Fatty acids, total saturated | 1.77 g | 8.9% |
| Cholesterol | 7 mg | 2.3% |
| Sodium, Na | 184 mg | 8% |
| Potassium, K | 164 mg | 3.5% |
| Calcium, Ca | 17 mg | 1.3% |
| Iron, Fe | 1.42 mg | 7.9% |
| Magnesium, Mg | 61 mg | 14.5% |
| Phosphorus, P | 145 mg | 11.6% |
| Zinc, Zn | 1.04 mg | 9.5% |
| Copper, Cu | 0.18 mg | 20.2% |
| Selenium, Se | 2.7 µg | 4.9% |
| Vitamin A, RAE | 37 µg | 4.1% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% |
| Vitamin E (alpha-tocopherol) | 0.94 mg | 6.3% |
| Vitamin K (phylloquinone) | 2.1 µg | 1.8% |
| Thiamin | 0.1 mg | 8.5% |
| Riboflavin | 0.11 mg | 8.1% |
| Niacin | 0.39 mg | 2.4% |
| Vitamin B-6 | 0.17 mg | 10.1% |
| Folate, DFE | 40 µg | 10% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 22.6 mg | 4.1% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 19 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 1.45 g | — |
| Fatty acids, total polyunsaturated | 1.59 g | — |
| Folate, food | 40 µg | — |
| Folate, total | 40 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 50 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.03 g | — |
| MUFA 18:1 | 1.33 g | — |
| MUFA 20:1 | 0.04 g | — |
| MUFA 22:1 | 0.03 g | — |
| PUFA 18:2 | 1.44 g | — |
| PUFA 18:3 | 0.14 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0.01 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0.01 g | — |
| Retinol | 36 µg | — |
| SFA 10:0 | 0.06 g | — |
| SFA 12:0 | 0.07 g | — |
| SFA 14:0 | 0.21 g | — |
| SFA 16:0 | 0.93 g | — |
| SFA 18:0 | 0.32 g | — |
| SFA 4:0 | 0.06 g | — |
| SFA 6:0 | 0.04 g | — |
| SFA 8:0 | 0.02 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 69 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 Copper (20.2% DV), Magnesium (14.5% DV) and Phosphorus (11.6% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.18 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 61 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 145 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 referenceVitamin B6: metabolism and brain development
This amount provides 0.17 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. 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 40 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 referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Copper
This amount provides 0.18 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. 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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