Quinoa Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.5GI LowStaple food

Macronutrients

Calories368 kcal 18% DV

Protein14 g 28% DV

Carbohydrates64 g 23% DV

Fat6.1 g 8% DV

Fiber7.0 g 25% DV

Total sugars0.0 g no %DV*

Sodium5.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E2.4 mg 16%

Vitamin K0.0 µg 0%

Thiamin B10.36 mg 30%

Riboflavin B20.32 mg 25%

Niacin B31.5 mg 9%

Vitamin B60.49 mg 29%

Folate B9184 µg 46%

Vitamin B120.0 µg 0%

Calcium47 mg 4%

Iron4.6 mg 26%

Magnesium197 mg 47%

Phosphorus457 mg 37%

Potassium563 mg 12%

Zinc3.1 mg 28%

Selenium8.5 µg 15%

Common serving sizes

Serving	Weight
1/4 cup dry	43 g
1 cup cooked	185 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See Quinoa in the Connections Explorer →

Best timing around exercise

Add to post-workout smoothies. Chia seeds can be pre-workout energy (chia pudding 1h before)

More seeds

Hemp Seeds (Hulled)Chia Seeds Flaxseeds (Linseed)Pumpkin Seeds (Pepitas)Sunflower Seeds Black Sesame Seeds Sacha Inchi Seeds Sesame Seeds

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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