Cooked quinoa - nutritional value information and benefits
per 100g, % - from average daily nutrient intake
5%
120 kcal
Calories
5%
4 g
Protein
6%
21 g
Carbohydrate
2%
2 g
Fat (lipid)
General nutrients
Water 71.61 g
-
Calories 120.00 kcal
5%
Protein 4.40 g
5%
Fat (lipid) 1.92 g
2%
Ash 0.76 g
-
Carbohydrate 21.30 g
6%
Fiber 2.80 g
-
Sugars 0.87 g
-
Starch 17.63 g
-
Minerals
Calcium, Ca 17.00 mg
1%
Iron, Fe 1.49 mg
14%
Magnesium, Mg 64.00 mg
16%
Phosphorus, P 152.00 mg
21%
Potassium, K 172.00 mg
3%
Sodium, Na 7.00 mg
0%
Zinc, Zn 1.09 mg
9%
Copper, Cu 0.19 mg
21%
Manganese, Mn 0.63 mg
27%
Selenium, Se 2.80 mcg
5%
Vitamins (fat-soluble)
Vitamin A 0.00 mcg
0%
Retinol 0.00 mcg
0%
Carotene, beta 3.00 mcg
0%
Carotene, alpha 0.00 mcg
0%
Cryptoxanthin, beta 0.00 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 53.00 mcg
-
Vitamin E (alpha-tocopherol) 0.63 mg
4%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 0.00 mcg
0%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 0.00 mg
0%
Thiamin 0.11 mg
8%
Riboflavin 0.11 mg
8%
Niacin 0.41 mg
2%
Vitamin B-6 0.12 mg
9%
Folic acid 0.00 mcg
-
Folate, food 42.00 mcg
10%
Folate, DFE 42.00 mcg
10%
Choline, total 23.00 mg
4%
Vitamin B-12 0.00 mcg
0%
Amino acids
Tryptophan 0.05 g
6%
Threonine 0.13 g
5%
Isoleucine 0.16 g
7%
Leucine 0.26 g
5%
Lysine 0.24 g
5%
Methionine 0.10 g
5%
Cystine 0.06 g
3%
Phenylalanine 0.19 g
4%
Tyrosine 0.08 g
1%
Valine 0.19 g
7%
Arginine 0.34 g
5%
Histidine 0.13 g
6%
Alanine 0.18 g
2%
Aspartic acid 0.35 g
2%
Glutamic acid 0.58 g
4%
Glycine 0.22 g
6%
Proline 0.24 g
5%
Serine 0.18 g
2%
Saturated fatty acids
Saturated fatty acids (SFA) 0.23 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.00 g
Caprylic acid, SFA 8:0 0.00 g
Capric acid, SFA 10:0 0.00 g
Lauric acid, SFA 12:0 0.00 g
Myristic acid, SFA 14:0 0.00 g
Palmitic acid, SFA 16:0 0.20 g
Stearic acid, SFA 18:0 0.01 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 0.53 g
Palmitoleic acid, MUFA 16:1, ω−7 0.00 g
Oleic acid, MUFA 18:1, ω−9 0.47 g
Eicosenoic acid, MUFA 20:1 0.03 g
Erucic acid, MUFA 22:1, ω−9 0.03 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 1.08 g
Linoleic acid, PUFA 18:2, ω-6 0.97 g
Linolenic acid, PUFA 18:3 0.09 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.00 g
PUFA 2:5 n-3 (EPA) 0.00 g
Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g
Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.02 g
Sterols
Cholesterol 0.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg