Quinoa, cooked
Nutrition facts per 100 g and per 1 cup · Cereal Grains and Pasta
100 g of Quinoa, cooked provides 120 kcal, 4.4 g protein, 1.92 g fat and 21.3 g carbohydrate (2.8 g fiber). Per 100 g it is high in Copper (21% DV).
Protein 15%Fat 14%Carbohydrate 71%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 0.19 mg per 100 g — 21% of the Daily Value. Other top sources →
- Magnesium: 64 mg per 100 g — 15% of the Daily Value. Other top sources →
- Phosphorus: 152 mg per 100 g — 12% of the Daily Value. Other top sources →
- Folate: 42 µg per 100 g — 10% of the Daily Value. Other top sources →
- Dietary fiber: 2.8 g per 100 g — 10% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (185 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 120 kcal | 222 kcal | |
| Protein | 4.4 g | 8.14 g | 16% |
| Total fat | 1.92 g | 3.55 g | 5% |
| Saturated fat | 0.23 g | 0.43 g | 2% |
| Monounsaturated fat | 0.53 g | 0.98 g | |
| Polyunsaturated fat | 1.08 g | 1.99 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 21.3 g | 39.4 g | 14% |
| Dietary fiber | 2.8 g | 5.18 g | 18% |
| Sugars (total) | 0.87 g | 1.61 g | |
| Water | 71.6 g | 132.5 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (185 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.63 mg | 1.17 mg | 8% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg | 0.2 mg | 16% |
| Riboflavin (B2) | 0.11 mg | 0.2 mg | 16% |
| Niacin (B3) | 0.41 mg | 0.76 mg | 5% |
| Vitamin B6 | 0.12 mg | 0.23 mg | 13% |
| Folate | 42 µg | 77.7 µg | 19% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 23 mg | 42.5 mg | 8% |
Minerals
| Nutrient | per 100 g | per 1 cup (185 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 17 mg | 31.4 mg | 2% |
| Iron | 1.49 mg | 2.76 mg | 15% |
| Magnesium | 64 mg | 118.4 mg | 28% |
| Phosphorus | 152 mg | 281.2 mg | 22% |
| Potassium | 172 mg | 318.2 mg | 7% |
| Sodium | 7 mg | 12.9 mg | 1% |
| Zinc | 1.09 mg | 2.02 mg | 18% |
| Copper | 0.19 mg | 0.36 mg | 39% |
| Selenium | 2.8 µg | 5.18 µg | 9% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 168917. Described in USDA as Quinoa, cooked; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 185 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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