Food Info

Menu
Select from foods

Nutrients in 500 calories of Raw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).
food image

Weight per 500 Calories

Raw Quinoa
136g

Raw Quinoa has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
15%
15%
70%
500 kcal ▼

Macro Nutrients

Raw Quinoa
Energy500 kcal
17.2%
Raw Quinoa has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.25 g
8.5%
Raw Quinoa has 8.2472826086957 g of Fat per 500 calories, which is 8.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.96 g
3%
Raw Quinoa has 0.95923913043478 g of Saturated Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
22%
Raw Quinoa has 0.35326086956522 g of Omega 3 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.04 g
23.8%
Raw Quinoa has 4.0448369565217 g of Omega 6 per 500 calories, which is 23.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Quinoa has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate87 g
67%
Raw Quinoa has 87.173913043478 g of Carbohydrate per 500 calories, which is 67% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber9.5 g
25%
Raw Quinoa has 9.5108695652174 g of Fiber per 500 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19 g
34.3%
Raw Quinoa has 19.184782608696 g of Protein per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Raw Quinoa
Vitamin A1.36 μg
0.15%
RAE, retinol activity equivalents
Raw Quinoa has 1.3586956521739 μg of Vitamin A per 500 calories, which is 0.15% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.49 mg
40.8%
Thiamine
Raw Quinoa has 0.48913043478261 mg of Vitamin B1 per 500 calories, which is 40.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.43 mg
33.2%
Riboflavin
Raw Quinoa has 0.4320652173913 mg of Vitamin B2 per 500 calories, which is 33.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B32.07 mg
13%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 2.0652173913043 mg of Vitamin B3 per 500 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.05 mg
21%
Pantothenic acid
Raw Quinoa has 1.0489130434783 mg of Vitamin B5 per 500 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.66 mg
51%
Pyridoxine
Raw Quinoa has 0.6616847826087 mg of Vitamin B6 per 500 calories, which is 51% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9250 μg
62.5%
Folates and Folic Acid
Raw Quinoa has 250 μg of Vitamin B9 per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Quinoa has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Quinoa has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E3.3 mg
22%
Tocopherols and Tocotrienols
Raw Quinoa has 3.3152173913043 mg of Vitamin E per 500 calories, which is 22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Quinoa has 0 μg of Vitamin K per 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Quinoa
Calcium64 mg
6.4%
Raw Quinoa has 63.858695652174 mg of Calcium per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.8 mg
89%
Raw Quinoa has 0.80163043478261 mg of Copper per 500 calories, which is 89% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.2 mg
77.6%
Raw Quinoa has 6.2092391304348 mg of Iron per 500 calories, which is 77.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium268 mg
63.7%
Raw Quinoa has 267.66304347826 mg of Magnesium per 500 calories, which is 63.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.76 mg
120%
Raw Quinoa has 2.7622282608696 mg of Manganese per 500 calories, which is 120% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus621 mg
88.7%
Raw Quinoa has 620.92391304348 mg of Phosphorus per 500 calories, which is 88.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium765 mg
22.5%
Raw Quinoa has 764.94565217391 mg of Potassium per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.5 μg
21%
Raw Quinoa has 11.548913043478 μg of Selenium per 500 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6.8 mg
0.45%
Raw Quinoa has 6.7934782608696 mg of Sodium per 500 calories, which is 0.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.2 mg
38.3%
Raw Quinoa has 4.2119565217391 mg of Zinc per 500 calories, which is 38.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water18 g
0.49%
Raw Quinoa has 18.04347826087 g of Water per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Quinoa:
Minerals in 500 calories of Raw Quinoa:
Macronutrients in 500 calories of Raw Quinoa:



Compare Raw Quinoa with: