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Quinoa

In-depth nutrient profile:

Quinoa, cooked
(Note: "--" indicates data unavailable)
0.75 cup
(185.00 g)
GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 8.14 g 16
Carbohydrates 39.40 g 18
Fat - total 3.55 g --
Dietary Fiber 5.18 g 21
Calories 222.00 12
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount DRI/DV
(%)
Carbohydrate:
Starch 32.62 g
Total Sugars 1.61 g
Monosaccharides -- g
Fructose -- g
Glucose -- g
Galactose -- g
Disaccharides -- g
Lactose -- g
Maltose -- g
Sucrose -- g
Soluble Fiber -- g
Insoluble Fiber -- g
Other Carbohydrates 32.62 g
Fat:
Monounsaturated Fat 0.98 g
Polyunsaturated Fat 1.99 g
Saturated Fat 0.43 g
Trans Fat -- g
Calories from Fat 31.97
Calories from Saturated Fat 3.85
Calories from Trans Fat --
Cholesterol 0.00 mg
Water 132.48 g
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.20 mg 17
Vitamin B2 0.20 mg 15
Vitamin B3 0.76 mg 5
Vitamin B3 (Niacin Equivalents) 2.37 mg
Vitamin B6 0.23 mg 14
Vitamin B12 0.00 mcg 0
Biotin -- mcg --
Choline 42.55 mg 10
Folate 77.70 mcg 19
Folate (DFE) 77.70 mcg
Folate (food) 77.70 mcg
Pantothenic Acid 0.50 mg 10
Vitamin C 0.00 mg 0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 9.25 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 0.46 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 0.92 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 0.92 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 5.55 mcg
Beta-Carotene Equivalents 5.55 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 98.05 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 1.17 mg (ATE) 8
Vitamin E International Units (IU) 1.74 IU
Vitamin E mg 1.17 mg
Vitamin K 0.00 mcg 0
Minerals
nutrient amount DRI/DV
(%)
Boron -- mcg
Calcium 31.45 mg 3
Chloride -- mg
Chromium -- mcg --
Copper 0.36 mg 40
Fluoride -- mg --
Iodine -- mcg --
Iron 2.76 mg 15
Magnesium 118.40 mg 30
Manganese 1.17 mg 59
Molybdenum -- mcg --
Phosphorus 281.20 mg 40
Potassium 318.20 mg 9
Selenium 5.18 mcg 9
Sodium 12.95 mg 1
Zinc 2.02 mg 18
INDIVIDUAL FATTY ACIDS
nutrient amount DRI/DV
(%)
Omega-3 Fatty Acids 0.18 g 8
Omega-6 Fatty Acids 1.81 g
Monounsaturated Fats
14:1 Myristoleic -- g
15:1 Pentadecenoic -- g
16:1 Palmitol -- g
17:1 Heptadecenoic -- g
18:1 Oleic 0.86 g
20:1 Eicosenoic 0.06 g
22:1 Erucic 0.05 g
24:1 Nervonic -- g
Polyunsaturated Fatty Acids
18:2 Linoleic 1.80 g
18:2 Conjugated Linoleic (CLA) -- g
18:3 Linolenic 0.16 g
18:4 Stearidonic -- g
20:3 Eicosatrienoic -- g
20:4 Arachidonic 0.01 g
20:5 Eicosapentaenoic (EPA) -- g
22:5 Docosapentaenoic (DPA) -- g
22:6 Docosahexaenoic (DHA) 0.03 g
Saturated Fatty Acids
4:0 Butyric -- g
6:0 Caproic -- g
8:0 Caprylic -- g
10:0 Capric -- g
12:0 Lauric -- g
14:0 Myristic -- g
15:0 Pentadecanoic -- g
16:0 Palmitic 0.36 g
17:0 Margaric -- g
18:0 Stearic 0.02 g
20:0 Arachidic -- g
22:0 Behenate -- g
24:0 Lignoceric -- g
INDIVIDUAL AMINO ACIDS
nutrient amount DRI/DV
(%)
Alanine 0.34 g
Arginine 0.63 g
Aspartic Acid 0.65 g
Cysteine 0.12 g
Glutamic Acid 1.07 g
Glycine 0.40 g
Histidine 0.23 g
Isoleucine 0.29 g
Leucine 0.48 g
Lysine 0.44 g
Methionine 0.18 g
Phenylalanine 0.34 g
Proline 0.44 g
Serine 0.33 g
Threonine 0.24 g
Tryptophan 0.10 g
Tyrosine 0.15 g
Valine 0.34 g
OTHER COMPONENTS
nutrient amount DRI/DV
(%)
Ash 1.41 g
Organic Acids (Total) -- g
Acetic Acid -- g
Citric Acid -- g
Lactic Acid -- g
Malic Acid -- g
Taurine -- g
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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