Amount of nutrients in 100 g (grams) of Quinoa, cooked.
| Nutrient | Amount and Unit | Percentage |
Water
|
71.61 g
|
71.61%
|
Energy (calorie)
|
120 kcal
|
|
Energy (joule)
|
503 kJ
|
|
Protein
|
4.4 g
|
4.4%
|
Total lipid (fat)
|
1.92 g
|
1.92%
|
Ash
|
0.76 g
|
0.76%
|
Carbohydrate, by difference
|
21.3 g
|
21.3%
|
Fiber, total dietary
|
2.8 g
|
2.8%
|
Sugars, total
|
0.87 g
|
0.87%
|
Starch
|
17.63 g
|
17.63%
|
Calcium, Ca
|
17 mg
|
0.02%
|
Iron, Fe
|
1.49 mg
|
|
Magnesium, Mg
|
64 mg
|
0.06%
|
Phosphorus, P
|
152 mg
|
0.15%
|
Potassium, K
|
172 mg
|
0.17%
|
Sodium, Na
|
7 mg
|
0.01%
|
Zinc, Zn
|
1.09 mg
|
|
Copper, Cu
|
0.192 mg
|
|
Manganese, Mn
|
0.631 mg
|
|
Selenium, Se
|
2.8 µg
|
|
Vitamin C, total ascorbic acid
|
0 mg
|
|
Thiamin
|
0.107 mg
|
|
Riboflavin
|
0.11 mg
|
|
Niacin
|
0.412 mg
|
|
Vitamin B-6
|
0.123 mg
|
|
Folate, total
|
42 µg
|
|
Folic acid
|
0 µg
|
|
Folate, food
|
42 µg
|
|
Folate, DFE
|
42 µg
|
|
Choline, total
|
23 mg
|
0.02%
|
|
Vitamin B-12
|
0 µg
|
|
Vitamin B-12, added
|
0 µg
|
|
Vitamin A, RAE
|
0 µg
|
|
Retinol
|
0 µg
|
|
Carotene, beta
|
3 µg
|
|
Carotene, alpha
|
0 µg
|
|
Cryptoxanthin, beta
|
0 µg
|
|
Vitamin A, IU
|
5 IU
|
|
Lycopene
|
0 µg
|
|
Lutein + zeaxanthin
|
53 µg
|
|
Vitamin E (alpha-tocopherol)
|
0.63 mg
|
|
Vitamin E, added
|
0 mg
|
|
Tocopherol, beta
|
0.03 mg
|
|
Tocopherol, gamma
|
1.19 mg
|
|
Tocopherol, delta
|
0.11 mg
|
|
Tocotrienol, alpha
|
0 mg
|
|
Tocotrienol, beta
|
0 mg
|
|
Tocotrienol, gamma
|
0 mg
|
|
Tocotrienol, delta
|
0 mg
|
|
Vitamin D (D2 + D3)
|
0 µg
|
|
Vitamin D
|
0 IU
|
|
Vitamin K (phylloquinone)
|
0 µg
|
|
Fatty acids, total saturated
|
0.231 g
|
0.23%
|
4:0 butanoic, butyric fatty acid
|
0 g
|
|
6:0 hexanoic, caproic fatty acid
|
0 g
|
|
8:0 octanoic, caprylic fatty acid
|
0 g
|
|
10:0 decanoic, capric fatty acid
|
0 g
|
|
12:0 dodecanoic, lauric fatty acid
|
0 g
|
|
14:0 tetradecanoic, myristic, common saturated fatty acid
|
0 g
|
|
16:0 hexadecanoic, palmitic fatty acid
|
0.196 g
|
0.20%
|
18:0 octadecanoic, stearic fatty acid
|
0.012 g
|
0.01%
|
Fatty acids, total monounsaturated
|
0.528 g
|
0.53%
|
16:1 undifferentiated, hexadecenoic, palmitoleic
|
0 g
|
|
18:1 undifferentiated
|
0.465 g
|
0.46%
|
20:1 eicosenoic, gadoleic
|
0.031 g
|
0.03%
|
22:1 undifferentiated, docosenoic, erucic
|
0.027 g
|
0.03%
|
Fatty acids, total polyunsaturated
|
1.078 g
|
1.08%
|
|
18:2 undifferentiated
|
0.974 g
|
0.97%
|
18:3 undifferentiated, octadecatrienoic, linolenic
|
0.085 g
|
0.08%
|
18:4 octadecatetraenoic, parinaric
|
0 g
|
|
20:4 undifferentiated, eicosatetraenoic, arachidonic
|
0.003 g
|
|
20:5 n-3 (EPA)
|
0 g
|
|
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic
|
0 g
|
|
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic
|
0.015 g
|
0.02%
|
Cholesterol
|
0 mg
|
|
Tryptophan
|
0.052 g
|
0.05%
|
Threonine
|
0.131 g
|
0.13%
|
Isoleucine
|
0.157 g
|
0.16%
|
Leucine
|
0.261 g
|
0.26%
|
Lysine
|
0.239 g
|
0.24%
|
Methionine
|
0.096 g
|
0.10%
|
Cystine
|
0.063 g
|
0.06%
|
Phenylalanine
|
0.185 g
|
0.18%
|
Tyrosine
|
0.083 g
|
0.08%
|
Valine
|
0.185 g
|
0.18%
|
Arginine
|
0.34 g
|
0.34%
|
Histidine
|
0.127 g
|
0.13%
|
Alanine
|
0.183 g
|
0.18%
|
Aspartic acid
|
0.353 g
|
0.35%
|
Glutamic acid
|
0.58 g
|
0.58%
|
Glycine
|
0.216 g
|
0.22%
|
Proline
|
0.24 g
|
0.24%
|
Serine
|
0.176 g
|
0.18%
|
Alcohol, ethyl
|
0 g
|
|
Caffeine
|
0 mg
|
|
Theobromine
|
0 mg
|
|