Nutrients in 100 grams of Raw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).

raw

Macros Ratio

Protein Fat Carbs

15%

70%

100 g ▼

Macro Nutrients

Raw Quinoa

Energy368 kcal

12.7%

Raw Quinoa has 368 kcal of Energy per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.07 g

6.26%

Raw Quinoa has 6.07 g of Fat per 100 grams, which is 6.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.71 g

2.2%

Raw Quinoa has 0.706 g of Saturated Fat per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.3%

Raw Quinoa has 0.26 g of Omega 3 per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.98 g

17.5%

Raw Quinoa has 2.977 g of Omega 6 per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate64 g

49.4%

Raw Quinoa has 64.16 g of Carbohydrate per 100 grams, which is 49.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber7 g

18.4%

Raw Quinoa has 7 g of Fiber per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25.2%

Raw Quinoa has 14.12 g of Protein per 100 grams, which is 25.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Raw Quinoa

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

Raw Quinoa has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.36 mg

30%

Thiamine

Raw Quinoa has 0.36 mg of Vitamin B1 per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.32 mg

24.5%

Riboflavin

Raw Quinoa has 0.318 mg of Vitamin B2 per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B31.52 mg

9.5%

Niacin, nicotinic acid, niacinamide

Raw Quinoa has 1.52 mg of Vitamin B3 per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.77 mg

15.4%

Pantothenic acid

Raw Quinoa has 0.772 mg of Vitamin B5 per 100 grams, which is 15.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.49 mg

37.5%

Pyridoxine

Raw Quinoa has 0.487 mg of Vitamin B6 per 100 grams, which is 37.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9184 μg

46%

Folates and Folic Acid

Raw Quinoa has 184 μg of Vitamin B9 per 100 grams, which is 46% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E2.44 mg

16.3%

Tocopherols and Tocotrienols

Raw Quinoa has 2.44 mg of Vitamin E per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw 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

Raw Quinoa

Calcium47 mg

4.7%

Raw Quinoa has 47 mg of Calcium per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65.6%

Raw Quinoa has 0.59 mg of Copper per 100 grams, which is 65.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.57 mg

57%

Raw Quinoa has 4.57 mg of Iron per 100 grams, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium197 mg

47%

Raw Quinoa has 197 mg of Magnesium per 100 grams, which is 47% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.03 mg

88.4%

Raw Quinoa has 2.033 mg of Manganese per 100 grams, which is 88.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus457 mg

65.3%

Raw Quinoa has 457 mg of Phosphorus per 100 grams, which is 65.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium563 mg

16.6%

Raw Quinoa has 563 mg of Potassium per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.5 μg

15.5%

Raw Quinoa has 8.5 μg of Selenium per 100 grams, which is 15.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Raw Quinoa has 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28%

Raw Quinoa has 3.1 mg of Zinc per 100 grams, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13.3 g

0.36%

Raw Quinoa has 13.28 g of Water per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9. It has a good amount of Vitamin B3, Vitamin B5 and Vitamin E. It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Potassium and Selenium. This cereal has some Calcium. It has no Sodium.

Macronutrients in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa is an excellent source of Carbohydrate and Protein. It has a good amount of Omega 3, Omega 6 and Fiber. It also has some Fat. The product has trace amounts of Saturated Fat.

Compare Raw Quinoa with:

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

Food Info

Nutrients in 100 grams of Raw Quinoa

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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