Nutrients in 5 ounces of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy170 kcal
5.87%
Cooked Quinoa has 170.097 kcal of Energy per 5 ounces, which is 5.87% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.72 g
2.8%
Cooked Quinoa has 2.721552 g of Fat per 5 ounces, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.33 g
1.02%
Cooked Quinoa has 0.327436725 g of Saturated Fat per 5 ounces, which is 1.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.53%
Cooked Quinoa has 0.120485375 g of Omega 3 per 5 ounces, which is 7.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.4 g
8.12%
Cooked Quinoa has 1.38062065 g of Omega 6 per 5 ounces, which is 8.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate30 g
23.2%
Cooked Quinoa has 30.1922175 g of Carbohydrate per 5 ounces, which is 23.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.23 g
1.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 1.23320325 g of Sugars per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years 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 availableFiber3.97 g
10.4%
Cooked Quinoa has 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.24 g
11%
Cooked Quinoa has 6.23689 g of Protein per 5 ounces, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Cooked Quinoa
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Cooked Quinoa has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.15 mg
Buy Vegan Vitamin B1
12.6%
Thiamine
Cooked Quinoa has 0.151669825 mg of Vitamin B1 per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.16 mg
Buy Vegan Vitamin B2
12%
Riboflavin
Cooked Quinoa has 0.15592225 mg of Vitamin B2 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.58 mg
Buy Nutritional Yeast naturally rich in vitamin B3
3.65%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 0.5839997 mg of Vitamin B3 per 5 ounces, which is 3.65% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B60.17 mg
13.4%
Pyridoxine
Cooked Quinoa has 0.174349425 mg of Vitamin B6 per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B959.5 μg
15%
Folates and Folic Acid
Cooked Quinoa has 59.53395 μg of Vitamin B9 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Cooked Quinoa has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Cooked Quinoa has 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.89 mg
5.95%
Tocopherols and Tocotrienols
Cooked Quinoa has 0.89300925 mg of Vitamin E per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Cooked Quinoa has 0 μg of Vitamin K per 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium24 mg
2.4%
Cooked Quinoa has 24.097075 mg of Calcium per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.27 mg
30.2%
Cooked Quinoa has 0.2721552 mg of Copper per 5 ounces, which is 30.2% 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 availableIron2.1 mg
26.4%
Cooked Quinoa has 2.11203775 mg of Iron per 5 ounces, which is 26.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium91 mg
21.6%
Cooked Quinoa has 90.7184 mg of Magnesium per 5 ounces, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.89 mg
39%
Cooked Quinoa has 0.894426725 mg of Manganese per 5 ounces, which is 39% 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 availablePhosphorus215 mg
30.8%
Cooked Quinoa has 215.4562 mg of Phosphorus per 5 ounces, which is 30.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium244 mg
7.17%
Cooked Quinoa has 243.8057 mg of Potassium per 5 ounces, which is 7.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.97 μg
7.2%
Cooked Quinoa has 3.96893 μg of Selenium per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Cooked Quinoa has 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.55 mg
14%
Cooked Quinoa has 1.54504775 mg of Zinc per 5 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water102 g
2.74%
Cooked Quinoa has 101.50538475 g of Water per 5 ounces, which is 2.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Cooked Quinoa:
- 5 ounces of Cooked Quinoa has a good amount of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It has some Vitamin B3 and Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 5 ounces of Cooked Quinoa:
- 5 ounces of Cooked Quinoa is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It has a good amount of Potassium, Selenium and Zinc.
- It also has some Calcium.
- It has no Sodium.
Macronutrients in 5 ounces of Cooked Quinoa:
- 5 ounces of Cooked Quinoa is an excellent source of Carbohydrate.
- It has a good amount of Omega 3, Omega 6, Fiber and Protein.
- It also has some Fat.
- The product has trace amounts of Saturated Fat and Sugars.