Nutrients in 100 grams of Cooked Quinoa

Quinoa, cooked (Chenopodium quinoa Willd.).

whole cooked

Macros Ratio

Protein Fat Carbs

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

Saturated Fat0.23 g

0.72%

Cooked Quinoa has 0.231 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 30.085 g

5.3%

Cooked Quinoa has 0.085 g of Omega 3 per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.97 g

5.73%

Cooked Quinoa has 0.974 g of Omega 6 per 100 grams, which is 5.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate21.3 g

16.4%

Cooked Quinoa has 21.3 g of Carbohydrate per 100 grams, which is 16.4% 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

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

Vitamins

Cooked Quinoa

Vitamin A0 μg

RAE, retinol activity equivalents

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

Vitamin B10.11 mg

8.9%

Thiamine

Cooked Quinoa has 0.107 mg of Vitamin B1 per 100 grams, which is 8.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.11 mg

8.46%

Riboflavin

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

2.58%

Niacin, nicotinic acid, niacinamide

Cooked Quinoa has 0.412 mg of Vitamin B3 per 100 grams, which is 2.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B60.12 mg

9.46%

Pyridoxine

Cooked Quinoa has 0.123 mg of Vitamin B6 per 100 grams, which is 9.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B942 μg

10.5%

Folates and Folic Acid

Cooked Quinoa has 42 μg of Vitamin B9 per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

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

Ascorbic acid

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

Calciferol, cholecalciferol, ergocalciferol

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%

Tocopherols and Tocotrienols

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

Phytomenadione or phylloquinone

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

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

21.3%

Cooked Quinoa has 0.192 mg of Copper per 100 grams, which is 21.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron1.5 mg

18.6%

Cooked Quinoa has 1.49 mg of Iron per 100 grams, which is 18.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64 mg

15.2%

Cooked Quinoa has 64 mg of Magnesium per 100 grams, which is 15.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27.4%

Cooked Quinoa has 0.631 mg of Manganese per 100 grams, which is 27.4% 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

9.9%

Cooked Quinoa has 1.09 mg of Zinc per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water71.6 g

1.94%

Cooked Quinoa has 71.61 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 in 100 grams of Cooked Quinoa:
100 grams 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 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 Carbohydrate, Fiber and Protein. It has some Omega 3 and Omega 6. The product has trace amounts of Fat, Saturated Fat and Sugars.

Compare Cooked Quinoa with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Cooked Quinoa

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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