Quinoa

Popularity ranking

#381

Average serving

125g

Nutrients (per 100g)

Nutrient	Value	% DV
Energy
Energy (kcal)	120 kcal
Energy (kJ)	503 specific_gravity
Minerals
Iron, Fe	1.49 mg	8%
Sodium, Na	7 mg	0%
Calcium, Ca	17 mg	2%
Potassium, K	172 mg	5%
Zinc, Zn	1.09 mg	7%
Magnesium, Mg	64 mg	16%
Phosphorus, P	152 mg	15%
Copper, Cu	0.192 mg	10%
Manganese, Mn	0.631 mg	32%
Selenium, Se	2.8 ug	4%
Fibers
Fiber, total dietary	2.8 g	11%
Protein
Protein	4.4 g	9%
Tryptophan	0.052 g
Threonine	0.131 g
Methionine	0.096 g
Phenylalanine	0.185 g
Isoleucine	0.157 g
Leucine	0.261 g
Lysine	0.239 g
Valine	0.185 g
Histidine	0.127 g
Carbohydrates
Carbohydrate, by difference	21.3 g	7%
Sugars, total including NLEA	0.87 g
Starch	17.63 g
Fats
Total lipid (fat)	1.92 g	3%
Saturated fats
Fatty acids, total saturated	0.231 g	1%
16:0	0.196 g
18:0	0.012 g
Monounsaturated fats
Fatty acids, total monounsaturated	0.528 g
18:1	0.465 g
20:1	0.031 g
22:1	0.027 g
Polyunsaturated fats
Omega 3 (total)	0.1 g	7%
Fatty acids, total polyunsaturated	1.078 g
22:6 n-3 (DHA)	0.015 g
18:2	0.974 g
18:3	0.085 g
20:4	0.003 g
Vitamins
Folate, total	42 ug	11%
Vitamin B-6	0.123 mg	6%
Vitamin E (alpha-tocopherol)	0.63 mg	2%
Vitamin A, IU	5 iu	0%
Tocopherol, delta	0.11 mg
Folate, food	42 ug	11%
Thiamin	0.107 mg	7%
Riboflavin	0.11 mg	6%
Tocopherol, gamma	1.19 mg
Niacin	0.412 mg	2%
Tocopherol, beta	0.03 mg
Folate, DFE	42 ug	11%
Carotene, beta	3 ug
Lutein + zeaxanthin	53 ug
Choline, total	23 mg	4%
General
Ash	0.76 g
Water	71.61 g	4%
Unclassified
Serine	0.176 g
Tyrosine	0.083 g
Alanine	0.183 g
Glutamic acid	0.58 g
Glycine	0.216 g
Proline	0.24 g
Cystine	0.063 g
Arginine	0.34 g
Aspartic acid	0.353 g

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov