Raw quinoa - nutritional value information and benefits
per 100g, % - from average daily nutrient intake
16%
368 kcal
Calories
18%
14 g
Protein
20%
64 g
Carbohydrate
7%
6 g
Fat (lipid)
General nutrients
Water 13.28 g
-
Calories 368.00 kcal
16%
Protein 14.12 g
18%
Fat (lipid) 6.07 g
7%
Ash 2.38 g
-
Carbohydrate 64.16 g
20%
Fiber 7.00 g
-
Starch 52.22 g
-
Minerals
Calcium, Ca 47.00 mg
4%
Iron, Fe 4.57 mg
45%
Magnesium, Mg 197.00 mg
49%
Phosphorus, P 457.00 mg
65%
Potassium, K 563.00 mg
11%
Sodium, Na 5.00 mg
0%
Zinc, Zn 3.10 mg
28%
Copper, Cu 0.59 mg
65%
Manganese, Mn 2.03 mg
88%
Selenium, Se 8.50 mcg
15%
Vitamins (fat-soluble)
Vitamin A 1.00 mcg
0%
Retinol 0.00 mcg
0%
Carotene, beta 8.00 mcg
0%
Carotene, alpha 0.00 mcg
0%
Cryptoxanthin, beta 1.00 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 163.00 mcg
-
Vitamin E (alpha-tocopherol) 2.44 mg
16%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 0.00 mcg
0%
Vitamin K (Menaquinone-4) 1.10 mcg
0%
Vitamins (water-soluble)
Thiamin 0.36 mg
30%
Riboflavin 0.32 mg
24%
Niacin 1.52 mg
9%
Pantothenic acid 0.77 mg
15%
Vitamin B-6 0.49 mg
37%
Folic acid 0.00 mcg
-
Folate, food 184.00 mcg
46%
Folate, DFE 184.00 mcg
46%
Choline, total 70.20 mg
14%
Vitamin B-12 0.00 mcg
0%
Amino acids
Betaine 630.40 mg
-
Tryptophan 0.17 g
20%
Threonine 0.42 g
17%
Isoleucine 0.50 g
25%
Leucine 0.84 g
18%
Lysine 0.77 g
18%
Methionine 0.31 g
17%
Cystine 0.20 g
11%
Phenylalanine 0.59 g
13%
Tyrosine 0.27 g
6%
Valine 0.59 g
23%
Arginine 1.09 g
17%
Histidine 0.41 g
19%
Alanine 0.59 g
8%
Aspartic acid 1.13 g
9%
Glutamic acid 1.87 g
13%
Glycine 0.69 g
19%
Proline 0.77 g
17%
Serine 0.57 g
6%
Saturated fatty acids
Saturated fatty acids (SFA) 0.71 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
Pentadecylic acid, SFA 15:0 0.00 g
Palmitic acid, SFA 16:0 0.60 g
Margaric acid, SFA 17:0 0.00 g
Stearic acid, SFA 18:0 0.04 g
Arachidic acid, SFA 20:0 0.03 g
Behenic acid, SFA 22:0 0.03 g
Lignoceric acid, SFA 24:0 0.01 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 1.61 g
Myristoleic acid, MUFA 14:1 0.00 g
MUFA 15:1 0.00 g
Palmitoleic acid, MUFA 16:1, ω−7 0.00 g
Margarolic acid, MUFA 17:1 0.00 g
Oleic acid, MUFA 18:1, ω−9 1.42 g
Eicosenoic acid, MUFA 20:1 0.09 g
Erucic acid, MUFA 22:1, ω−9 0.08 g
Nervonic acid, MUFA 24:1 c, ω−9 0.02 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 3.29 g
Linoleic acid, PUFA 18:2, ω-6 2.98 g
Linolenic acid, PUFA 18:3 0.26 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
PUFA 20:2 n-6 c,c 0.00 g
PUFA 20:3 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.01 g
PUFA 2:5 n-3 (EPA) 0.00 g
Adrenic acid, PUFA 22:4 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 0.05 g
Sterols
Cholesterol 0.00 mg