1 cup of quinoa (raw) contains 626 Calories. The macronutrient breakdown is 70% carbs, 15% fat, and 15% protein. This is a good source of protein (43% of your Daily Value), fiber (43% of your Daily Value), and potassium (20% of your Daily Value).
Nutrition Facts
For 1 cup of quinoa (170g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 626 | |
| Fats | 10g | 13% |
| Saturated fats | 1g | 6% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 9mg | 0.4% |
| Carbs | 109g | 40% |
| Net carbs | 97g | |
| Fiber | 12g | 43% |
| Sugar | – | |
| Protein | 24g | |
| Calcium | 80mg | 8% |
| Iron | 8mg | 97% |
| Potassium | 957mg | 20% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 14μg | |
| Caffeine | – | |
| Choline | 119mg | 22% |
| Copper | 1mg | 111% |
| Fluoride | – | |
| Folate (B9) | 313μg | 78% |
| Lycopene | 0μg | |
| Magnesium | 335mg | 80% |
| Manganese | 3mg | 150% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 1mg | 26% |
| Phosphorus | 777mg | 111% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 42% |
| Selenium | 14μg | 26% |
| Theobromine | – | |
| Thiamine | 1mg | 51% |
| Vitamin A IU | 24IU | |
| Vitamin A | 2μg | 0.2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 64% |
| Vitamin C | – | |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 0μg | 0% |
| Zinc | 5mg | 48% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | 89g | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 6g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
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