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

Nutrient density 8.0GI Medium High

Macronutrients

Calories120 kcal 6% DV

Protein4.4 g 9% DV

Carbohydrates21 g 8% DV

Fat1.9 g 2% DV

Fiber2.8 g 10% DV

Total sugars0.9 g no %DV*

Sodium7.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.63 mg 4%

Vitamin K0.0 µg 0%

Thiamin B10.11 mg 9%

Riboflavin B20.11 mg 8%

Niacin B30.41 mg 3%

Vitamin B60.12 mg 7%

Folate B942 µg 10%

Vitamin B120.0 µg 0%

Calcium17 mg 1%

Iron1.5 mg 8%

Magnesium64 mg 15%

Phosphorus152 mg 12%

Potassium172 mg 4%

Zinc1.1 mg 10%

Selenium2.8 µg 5%

Common serving sizes

Serving	Weight
1 cup cooked	185 g

Best timing around exercise

2-3 hours pre-workout for sustained energy. White rice post-workout for fast glycogen replenishment

More grains

Amaranth Finger Millet (Ragi)Wild Rice Freekeh Teff Black Rice (Forbidden Rice)Buckwheat Groats Bulgur Wheat

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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