Quinoa, uncooked
* 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
Buy on AmazonVitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.4 MG | 30% | |
| Riboflavin | 0.3 MG | 24% | |
| Niacin | 1.5 MG | 10% | |
| Pantothenic acid | 0.8 MG | 15% | |
| Vitamin B-6 | 0.5 MG | 29% | |
| Folate, total | 184 UG | 46% | |
| Choline, total | 70.2 MG | 13% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.4 MG | 16% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 47 MG | 4% | |
| Iron, Fe | 4.6 MG | 25% | |
| Magnesium, Mg | 197 MG | 47% | |
| Phosphorus, P | 457 MG | 37% | |
| Potassium, K | 563 MG | 12% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 0.6 MG | 66% | |
| Manganese, Mn | 2.0 MG | 88% | |
| Selenium, Se | 8.5 UG | 15% |
Nutrition Highlights
- Good source of protein with 14.1g per 100g.
- High in dietary fiber (7g per 100g), supporting digestive health.
- Good source of Iron, Fe (25% DV).
- Good source of Magnesium, Mg (47% DV).
- Good source of Phosphorus, P (37% DV).
- Good source of Zinc, Zn (28% DV).
About Quinoa, uncooked
Uncooked quinoa looks like a small seed and cooks like a grain, but it's technically a seed from a flowering plant native to the Andes. Its nutritional distinction is protein quality: quinoa contains all essential amino acids at levels uncommon in plant foods. Fiber is solid, fat is modest with a favorable unsaturated profile, and the carbohydrate content is moderate compared to most grains. The raw form needs rinsing to remove saponins, which can taste bitter. Once cooked it expands to roughly three times its dry volume with a light, slightly nutty flavor.
Dietary Information
Quinoa, uncooked is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Quinoa, uncooked include Manganese, Mn (88% DV) , Copper, Cu (66% DV) , Magnesium, Mg (47% DV) , Folate, total (46% DV) , and Phosphorus, P (37% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 368 calories per 100 grams, Quinoa, uncooked gets 15% of its calories from protein, 70% from carbohydrates, and 15% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Quinoa, uncooked
See how Quinoa, uncooked compares to other foods in terms of nutrition:
- Quinoa, uncooked vs Wheat bran, crude
- Quinoa, uncooked vs Wheat flour, white, cake, enriched
- Quinoa, uncooked vs Wheat flour, white, tortilla mix, enriched
- Quinoa, uncooked vs Wheat, sprouted
More in Cereal Grains and Pasta
Browse all foods in the Cereal Grains and Pasta category to compare nutrition facts and find the best options for your diet.