Food Nutrition Facts: Quinoa, uncooked

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Food Description:
(fdcid: 168874)
 Quinoa, uncooked
Scientific Name: Chenopodium quinoa Willd.
Food Category: Cereal Grains and Pasta
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		368
% Daily Value*
Total Fat 6.07g 7.8%
Saturated Fat 0.71g 3.5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0.2%
Total Carbohydrate 64.16g 23.3%
Dietary Fiber 7g 25%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 14.12g 28.2%
Vitamin D 0mcg 0%
Calcium 47mg 3.6%
Iron 4.57mg 25.4%
Potassium 563mg 12%
Vitamin A 1 mcg 0.1%
Vitamin C 0mg 0%
Thiamin 0.36mg 30%
Riboflavin 0.32mg 24.5%
Niacin 1.52mg 9.5%
Vitamin B6 0.49mg 28.6%
Folate 184mcg DFE 46%
Phosphorus 457mg 36.6%
Magnesium 197mg 46.9%
Zinc 3.1mg 28.2%
Choline 70.2mg 12.8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources (368 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 64.16 256.64 69.8% 45-65%
Protein 14.12 56.48 15.4% 10-35%
Total Fat 6.07 54.63 14.9% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B-9) 184 µg 46.00%
Protein 14.12 g 28.24%
Iron, Fe 4.57 mg 25.39%
Fiber, total dietary 7 g 25.00%
Potassium, K 563 mg 11.98%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Manganese, Mn 2.033 mg 88.39%
Copper, Cu 0.59 mg 65.56%
Magnesium, Mg 197 mg 46.90%
Folate, food 184 µg 46.00%
Folate, DFE 184 µg 46.00%
Phosphorus, P 457 mg 36.56%
Thiamin (Vitamin B-1) 0.36 mg 30.00%
Vitamin B6 0.487 mg 28.65%
Zinc, Zn 3.1 mg 28.18%
Riboflavin (Vitamin B-2) 0.318 mg 24.46%
Vitamin E (alpha-tocopherol) 2.44 mg 16.27%
Selenium, Se 8.5 µg 15.45%
Pantothenic acid (Vitamin B-5) 0.772 mg 15.44%
Choline, total 70.2 mg 12.76%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 13.28 g
Energy 368 kcal 18.40% 2,000 kcal
Energy 1539 kJ
Protein 14.12 g 28.24% 50 g
Total lipid (fat) 6.07 g 7.78% 78 g
Ash 2.38 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 47 mg 3.62% 1,300 mg
Iron, Fe 4.57 mg 25.39% 18 mg
Magnesium, Mg 197 mg 46.90% 420 mg
Phosphorus, P 457 mg 36.56% 1,250 mg
Potassium, K 563 mg 11.98% 4,700 mg
Sodium, Na 5 mg 0.22% 2,300 mg
Zinc, Zn 3.1 mg 28.18% 11 mg
Copper, Cu 0.59 mg 65.56% 0.9 mg
Manganese, Mn 2.033 mg 88.39% 2.3 mg
Selenium, Se 8.5 µg 15.45% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Thiamin (Vitamin B-1) 0.36 mg 30.00% 1.2 mg
Riboflavin (Vitamin B-2) 0.318 mg 24.46% 1.3 mg
Niacin (Vitamin B-3) 1.52 mg 9.50% 16 mg
Pantothenic acid (Vitamin B-5) 0.772 mg 15.44% 5 mg
Vitamin B6 0.487 mg 28.65% 1.7 mg
Folate, total (Vitamin B-9) 184 µg 46.00% 400 µg
Folic acid 0 µg
Folate, food 184 µg 46.00% 400 µg
Folate, DFE 184 µg 46.00% 400 µg
Choline, total 70.2 mg 12.76% 550 mg
Betaine 630.4 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin A, RAE 1 µg 0.11% 900 µg
Retinol 0 µg
Carotene, beta 8 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 1 µg
Vitamin A, IU 14 IU 0.28% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 163 µg
Vitamin E (alpha-tocopherol) 2.44 mg 16.27% 15 mg
Tocopherol, beta 0.08 mg
Tocopherol, gamma 4.55 mg
Tocopherol, delta 0.35 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 0 µg 0.00% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 1.1 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.167 g
Threonine 0.421 g
Isoleucine 0.504 g
Leucine 0.84 g
Lysine 0.766 g
Methionine 0.309 g
Cystine 0.203 g
Phenylalanine 0.593 g
Tyrosine 0.267 g
Valine 0.594 g
Arginine 1.091 g
Histidine 0.407 g
Alanine 0.588 g
Aspartic acid 1.134 g
Glutamic acid 1.865 g
Glycine 0.694 g
Proline 0.773 g
Serine 0.567 g

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 64.16 g 23.33% 275 g
Fiber, total dietary 7 g 25.00% 28 g
Starch 52.22 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.706 g 3.53% 20 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
SFA 15:0 0 g
SFA 16:0 0.6 g
SFA 17:0 0 g
SFA 18:0 0.037 g
SFA 20:0 0.03 g
SFA 22:0 0.03 g
SFA 24:0 0.01 g
Fatty acids, total monounsaturated 1.613 g
MUFA 14:1 0 g
MUFA 15:1 0 g
MUFA 16:1 0 g
MUFA 17:1 0 g
MUFA 18:1 1.42 g
MUFA 20:1 0.093 g
MUFA 22:1 0.083 g
MUFA 24:1 c 0.017 g
Fatty acids, total polyunsaturated 3.292 g
PUFA 18:2 2.977 g
PUFA 18:3 0.26 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
PUFA 20:4 0.009 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 21:5 0 g
PUFA 22:4 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0.047 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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