Nutrients in 7 ounces of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy238 kcal
8.2%
Cooked Quinoa has 238.1358 kcal of Energy per 7 ounces, which is 8.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.8 g
3.93%
Cooked Quinoa has 3.8101728 g of Fat per 7 ounces, which is 3.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.46 g
1.43%
Cooked Quinoa has 0.458411415 g of Saturated Fat per 7 ounces, which is 1.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.5%
Cooked Quinoa has 0.168679525 g of Omega 3 per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.93 g
11.4%
Cooked Quinoa has 1.93286891 g of Omega 6 per 7 ounces, which is 11.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate42.3 g
32.5%
Cooked Quinoa has 42.2691045 g of Carbohydrate per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.73 g
2.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 1.72648455 g of Sugars per 7 ounces, which is 2.4% 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 availableFiber5.56 g
14.6%
Cooked Quinoa has 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.73 g
15.6%
Cooked Quinoa has 8.731646 g of Protein per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.21 mg
Buy Vegan Vitamin B1
17.7%
Thiamine
Cooked Quinoa has 0.212337755 mg of Vitamin B1 per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.22 mg
Buy Vegan Vitamin B2
16.8%
Riboflavin
Cooked Quinoa has 0.21829115 mg of Vitamin B2 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.82 mg
Buy Nutritional Yeast naturally rich in vitamin B3
5.1%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 0.81759958 mg of Vitamin B3 per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B60.24 mg
18.8%
Pyridoxine
Cooked Quinoa has 0.244089195 mg of Vitamin B6 per 7 ounces, which is 18.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B983.3 μg
21%
Folates and Folic Acid
Cooked Quinoa has 83.34753 μg of Vitamin B9 per 7 ounces, which is 21% 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
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0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E1.25 mg
8.33%
Tocopherols and Tocotrienols
Cooked Quinoa has 1.25021295 mg of Vitamin E per 7 ounces, which is 8.33% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium33.7 mg
3.37%
Cooked Quinoa has 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42.3%
Cooked Quinoa has 0.38101728 mg of Copper per 7 ounces, which is 42.3% 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 availableIron2.96 mg
37%
Cooked Quinoa has 2.95685285 mg of Iron per 7 ounces, which is 37% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium127 mg
30.2%
Cooked Quinoa has 127.00576 mg of Magnesium per 7 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.25 mg
54.4%
Cooked Quinoa has 1.252197415 mg of Manganese per 7 ounces, which is 54.4% 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 availablePhosphorus302 mg
43%
Cooked Quinoa has 301.63868 mg of Phosphorus per 7 ounces, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium341 mg
10%
Cooked Quinoa has 341.32798 mg of Potassium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.56 μg
10%
Cooked Quinoa has 5.556502 μg of Selenium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14 mg
0.93%
Cooked Quinoa has 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.16 mg
19.7%
Cooked Quinoa has 2.16306685 mg of Zinc per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water142 g
3.84%
Cooked Quinoa has 142.10753865 g of Water per 7 ounces, which is 3.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Cooked Quinoa:
- 7 ounces of Cooked Quinoa is an excellent source of Vitamin B9.
- It has a good amount of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
- It also has some Vitamin B3.
- It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 7 ounces of Cooked Quinoa:
- 7 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.
- The product has trace amounts of Sodium.
Macronutrients in 7 ounces of Cooked Quinoa:
- 7 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.