Quinoa, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.4 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 42 UG | 11% | |
| Choline, total | 23 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 64 MG | 15% | |
| Phosphorus, P | 152 MG | 12% | |
| Potassium, K | 172 MG | 4% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.6 MG | 27% | |
| Selenium, Se | 2.8 UG | 5% |
Nutrition Highlights
- Very low in fat (1.9g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Copper, Cu (21% DV).
- Good source of Manganese, Mn (27% DV).
About Quinoa, cooked
Quinoa cooked is one of the few plant foods that supplies all essential amino acids in meaningful amounts, making it stand out nutritionally among grains and grain-like seeds. It is technically a seed, not a grain, but cooks and eats like one. Fiber is moderate, fat is present but light, and the overall calorie load is modest. The flavor is mild and slightly nutty with a natural coating that tastes bitter if the seed is not rinsed before cooking.
Dietary Information
Quinoa, cooked is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Quinoa, cooked include Manganese, Mn (27% DV) , and Copper, Cu (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 120 calories per 100 grams, Quinoa, cooked gets 15% of its calories from protein, 71% from carbohydrates, and 14% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Quinoa, cooked
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