Quinoa
A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.
Nutrition per 100 g
Standardised to 100 g of quinoa, cooked for fair comparison. Typical serving: 100 g cooked — 120 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 120 kcal | 120 kcal | 100 kcal |
| Protein | 4.4 g | 4.4 g | 3.7 g |
| Carbohydrate | 21 g | 21 g | 17.5 g |
| Fat | 1.9 g | 1.9 g | 1.6 g |
| Fibre | 2.8 g | 2.8 g | 2.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of quinoa, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.63 mg | 0.63 mg | 4% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.11 mg | 0.11 mg | 8% |
| Niacin | 0.41 mg | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg | 0.12 mg | 7% |
| Folate | 42 µg | 42 µg | 11% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 23 mg | 23 mg | 4% |
| Minerals | |||
| Calcium | 17 mg | 17 mg | 1% |
| Iron | 1.5 mg | 1.5 mg | 8% |
| Magnesium | 64 mg | 64 mg | 15% |
| Phosphorus | 152 mg | 152 mg | 12% |
| Potassium | 172 mg | 172 mg | 4% |
| Sodium | 7 mg | 7 mg | <1% |
| Zinc | 1.1 mg | 1.1 mg | 10% |
| Selenium | 2.8 µg | 2.8 µg | 5% |
| Copper | 0.19 mg | 0.19 mg | 21% |
| Manganese | 0.63 mg | 0.63 mg | 27% |
Source: USDA FoodData Central — Quinoa, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat quinoa?
- Useful protein contribution for plant-based meals.
- Cooks in around fifteen minutes.
- Works hot or cold, so it batch-cooks well.
How to include it
- Simmer one part quinoa to two parts water for 15 minutes, then rest covered.
- Use as a base for a lunch bowl with beans and greens.
- Toss cold with lemon, herbs and olive oil.
Things to consider
- More expensive than rice or oats per portion.
- Rinse before cooking to remove the bitter saponin coating.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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