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Cooked quinoa
Cooked quinoa: 120 kcal per 100 grams. Protein 4.4 g, fat 1.9 g, carbs 21.3 g. Serving (180 g) is 216 kcal.
120kcal
4.4 gProtein
1.9 gFat
21.3 gCarbs
2.8 gFiber
Where the calories come from
- Protein 15%
- Fat 14%
- Carbs 71%
What it is rich in
- Manganese high
- Phosphorus source
- B9, folate source
- Copper source
- Magnesium source
- Protein source
High in: at least 30% of the daily reference intake per 100 g, source of: at least 15%, as in EU Regulation 1924/2006.
Nutrition facts
| Basics | % DV | |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 4.4 g | 9% |
| Fat | 1.9 g | 3% |
| Carbohydrates | 21.3 g | 8% |
| Fiber | 2.8 g | |
| Water | 71.6 g | |
| Carbohydrates | ||
| Sugars | 0.9 g | 1% |
| Fats | ||
| Saturated | 0.2 g | 1% |
| Monounsaturated | 0.5 g | |
| Polyunsaturated | 1.1 g | |
| Cholesterol | 0 mg | |
| Vitamins | ||
| Vitamin A | 0 mcg | 0% |
| B1, thiamin | 0.11 mg | 10% |
| B2, riboflavin | 0.11 mg | 8% |
| B3, niacin | 0.41 mg | 3% |
| B6 | 0.12 mg | 9% |
| B9, folate | 42 mcg | 21% |
| B12 | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.63 mg | 5% |
| Vitamin K | 0 mcg | 0% |
| Choline | 23 mg | |
| Minerals | ||
| Potassium | 172 mg | 9% |
| Calcium | 17 mg | 2% |
| Magnesium | 64 mg | 17% |
| Phosphorus | 152 mg | 22% |
| Sodium | 7 mg | 0% |
| Iron | 1.5 mg | 11% |
| Zinc | 1.1 mg | 11% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.63 mg | 32% |
| Selenium | 2.8 mcg | 5% |
Percent of the adult daily reference intake (EU Regulation 1169/2011) for a 2,000 kcal diet.
Frequently asked questions
How many calories are in cooked quinoa?
100 grams contain 120 kcal. Serving weighs about 180 g, which is 216 kcal.
How much protein is in cooked quinoa?
100 grams contain 4.4 g of protein. Protein provides 15% of this food's calories.
How many carbs and how much sugar are in cooked quinoa?
100 grams contain 21.3 g of carbs, including 0.9 g of sugars and 2.8 g of fiber.
Data: USDA FoodData Central, SR Legacy, food 168917. The same food varies with variety and cooking, so treat the numbers as estimates.
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