Nutrition for Quinoa (cooked)
Calories, Protein, Vitamins and More
Quinoa Nutrition Summary
One cup of cooked quinoa (185 grams or 0.4 lb) contains 222 calories and 8.1 grams of protein. Quinoa consist of 72% water, 21% carbohydrates, 4% protein, and 2% fat.Quinoa is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron and potassium. It also contains significant amounts of calcium, magnesium, Vitamin B6, copper, zinc, phosphorus, choline and manganese.
In one cup of cooked quinoa:
- Calories: 222
- Protein: 8.1 g
- Sugar: 1.6 g
- Dietary fiber: 5.2 g
- Fat: 3.6 g, (Saturated: 0.4 g)
- Sodium: 13 mg
See the Quinoa Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Quinoa, cooked.
Calories in Quinoa
Quinoa has 222 calories per cup or 120 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.71% of calories in quinoa are from carbohydrates, 15% of calories are from protein and 15% of calories are from fat.
Calories from Carbs
The majority, or 71% of the calories in cooked quinoa are from carbohydrates.
The carbs in quinoa are mostly in the form of dietary fiber, sugar and starch (13%, 4% and 83%). An excellent high-fiber food, a single cup of quinoa contains 21% of recommended daily values or 5.2 grams of dietary fiber.
- Dietary fiber: 5.2 g
- Sugar: 1.6 g
- Starch: 32.6 g
Calories from Fat
About 15% the calories in cooked Quinoa are from fat. Quinoa has a moderate amount of total fat, with 3.6 grams or 6% of recommended daily values per cup. Most of the fat in quinoa are healthier unsaturated fats.
Quinoa is cholesterol free and trans-fat free.
Quinoa is cholesterol free and trans-fat free.
- Total fat: 3.6 g
- Saturated fat: 0.4 g
- Monounsaturated fat: 1 g
- Polyunsaturated fat: 2 g
Omega-3 and Omega-6 in Quinoa
Quinoa is a source of healthy omega-3 fatty acids, containing a total of 0.16 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.16 g
Also a good source of omega-6 fatty acids, every cup of quinoa contains a total of 1.8 grams of omega-6. In addition, a large portion of the omega-6 in quinoa comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 1.8 g
Calories Similar to Quinoa
Some other grains or pasta with similar calories to quinoa by weight:- Brown Rice: +6 calories
- Couscous: -15 calories
- White Rice: +19 calories
- Egg Noodles: +33 calories
Protein in Quinoa
An excellent source of protein, a single cup of Quinoa contains 16% of recommended daily values or 8.1 grams of protein. In addition, quinoa contains significant amounts of all 9 essential amino acids.- Protein: 8.14 g
- Tryptophan: 0.1 g
- Threonine: 0.24 g
- Isoleucine: 0.29 g
- Leucine: 0.48 g
- Lysine: 0.44 g
- Methionine: 0.18 g
- Phenylalanine: 0.34 g
- Valine: 0.34 g
- Histidine: 0.23 g
Protein Similar to Quinoa
Some other grains or pasta with similar amounts of protein to quinoa by weight:- Egg Noodles: +0.3 grams
- Wild Rice: -0.8 grams
- Couscous: -1.1 grams
- Brown Rice: -3.1 grams
Vitamins and Minerals in Quinoa
An good source of nutrients, cooked quinoa contains abundant amounts of iron and potassium. In fact, a single cup of quinoa contains 15% of recommended daily values or 2.8 milligrams of iron.Vitamins in quinoa (1 cup):
- Vitamin a: 2.8 ug
- Thiamin: 0.2 mg
- Riboflavin: 0.2 mg
- Niacin: 0.8 mg
- Vitamin b6: 0.2 mg
- Vitamin e: 1.2 mg
- Folate: 77.7 ug
- Calcium: 31.5 mg
- Potassium: 318.2 mg
- Iron: 2.8 mg
- Magnesium: 118.4 mg
- Zinc: 2 mg
- Selenium: 5.2 ug
- Phosphorus: 281.2 mg
- Copper: 0.4 mg
- Manganese: 1.2 mg
- Choline: 42.6 mg
Similar to Quinoa for Iron
Here are some other grains or pasta with similarly abundant amounts of iron to quinoa:- White Rice: same
- Egg Noodles: -0.04 MG
- Flour: -0.59 MG
- Wild Rice: -1.6 MG
Flavonoids and Carotenoids in Quinoa [3]
Quinoa contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of quinoa:
- lutein + zeaxanthin: 98 ug
Quinoa Nutrition Chart
|
Quinoa:
(
cup
-
185g )
|
||
|---|---|---|
| calories |
|
222KCAL 11% |
| carbohydrates |
|
39G 16% |
| dietary fiber |
|
5.2G 21% |
| sugar | 1.6G | |
| total fat |
|
3.6G 6% |
| saturated fat |
|
0.43G 2% |
| monounsaturated fat | 0.98G | |
| polyunsaturated fat | 2G | |
| protein |
|
8.1G 16% |
| sodium |
|
13MG 1% |
| Vitamin A |
|
2.8UG 0% |
| calcium |
|
31MG 3% |
| iron |
|
2.8MG 15% |
| magnesium |
|
118MG 38% |
| potassium |
|
318MG 14% |
| thiamin (Vitamin B1) |
|
0.2MG 18% |
| riboflavin (Vitamin B2) |
|
0.2MG 19% |
| niacin (Vitamin B3) |
|
0.76MG 5% |
| Vitamin B6 |
|
0.23MG 18% |
| folate (Vitamin B9) |
|
78UG 19% |
| Vitamin E |
|
1.2MG 8% |
| copper |
|
0.36MG 30% |
| zinc |
|
2MG 25% |
| phosphorus |
|
281MG 40% |
| choline |
|
43MG 10% |
| manganese |
|
1.2MG 65% |
| selenium |
|
5.2UG 9% |