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Nutrients in 100 grams of Cooked Quinoa

Quinoa, cooked (Chenopodium quinoa Willd.).
wholecooked

Macros Ratio

ProteinsFatsCarbs
15%
14%
71%
100 g ▼

Macro Nutrients

Cooked Quinoa
Energy120 kcal
4.14%
Cooked Quinoa has 120 kcal of Energy per 100 grams, which is 4.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.92 g
1.98%
Cooked Quinoa has 1.92 g of Fat per 100 grams, which is 1.98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein4.4 g
7.86%
Cooked Quinoa has 4.4 g of Protein per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate21 g
16%
Cooked Quinoa has 21 g of Carbohydrate per 100 grams, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.87 g
1.2%
Cooked Quinoa has 0.87 g of Sugars per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber2.8 g
7.37%
Cooked Quinoa has 2.8 g of Fiber per 100 grams, which is 7.37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.23 g
0.72%
Cooked Quinoa has 0.23 g of Saturated Fat per 100 grams, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.09 g
5.63%
Cooked Quinoa has 0.09 g of Omega 3 per 100 grams, which is 5.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.97 g
5.7%
Cooked Quinoa has 0.97 g of Omega 6 per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water71.6 g
1.94%
Cooked Quinoa has 71.6 g of Water per 100 grams, which is 1.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Cooked Quinoa
Vitamin A0 μg
0%
Cooked Quinoa has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.11 mg
9.17%
Cooked Quinoa has 0.11 mg of Thiamine per 100 grams, which is 9.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.11 mg
8.46%
Cooked Quinoa has 0.11 mg of Vitamin B2 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.41 mg
2.56%
Cooked Quinoa has 0.41 mg of Vitamin B3 per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.12 mg
9.23%
Cooked Quinoa has 0.12 mg of Vitamin B6 per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Cooked Quinoa has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Cooked Quinoa has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Cooked Quinoa has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.63 mg
4.2%
Cooked Quinoa has 0.63 mg of Vitamin E per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Cooked Quinoa has 0 μg of Vitamin K per 100 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate42 μg
10.5%
Cooked Quinoa has 42 μg of Folate per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Cooked Quinoa
Calcium17 mg
1.7%
Cooked Quinoa has 17 mg of Calcium per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21%
Cooked Quinoa has 0.19 mg of Copper per 100 grams, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.5 mg
18.8%
Cooked Quinoa has 1.5 mg of Iron per 100 grams, which is 18.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium64 mg
15%
Cooked Quinoa has 64 mg of Magnesium per 100 grams, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.63 mg
27%
Cooked Quinoa has 0.63 mg of Manganese per 100 grams, which is 27% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus152 mg
21.7%
Cooked Quinoa has 152 mg of Phosphorus per 100 grams, which is 21.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium172 mg
5.06%
Cooked Quinoa has 172 mg of Potassium per 100 grams, which is 5.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.8 μg
5.1%
Cooked Quinoa has 2.8 μg of Selenium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7 mg
0.47%
Cooked Quinoa has 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
10%
Cooked Quinoa has 1.1 mg of Zinc per 100 grams, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Cooked Quinoa:
100 grams of Cooked Quinoa has a good amount of Thiamine, Vitamin B2, Vitamin B6 and Folate. It has some Vitamin B3 and Vitamin E. It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 grams of Cooked Quinoa:
100 grams of Cooked Quinoa is an excellent source of Copper, Manganese and Phosphorus. It has a good amount of Iron, Magnesium and Zinc. It also has some Potassium and Selenium. While 100 grams of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 grams of Cooked Quinoa:
100 grams of Cooked Quinoa has a good amount of Protein, Carbohydrate and Fiber. It has some Omega 3 and Omega 6. The product has trace amounts of Fat, Sugars and Saturated Fat.



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