Quinoa Nutrition

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Nutrition Facts

Serving Size

1 cup (170g)

Amount per serving

Calories

626

% Daily Value *

Total Fat 10.3g

Saturated Fat 1.2g

Trans Fat

Cholesterol 0mg

Sodium 9mg

Total Carbohydrate 109.1g

Dietary Fiber 11.9g

Total Sugars

Protein 24g

Vitamin D 0 IU

Calcium 80mg

Iron 8mg

Potassium 957mg

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

—

Thiamin

51%

0.61 mg

Riboflavin

42%

0.54 mg

Niacin

16%

2.58 mg

Pantothenic Acid

26%

1.31 mg

Vitamin B6

49%

0.83 mg

Folate

313 mcg

Folic Acid

0 mcg

Food Folate

313 mcg

Fortified Folate

313 mcg

Choline

22%

119 mg

Betaine

1070 mg

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

1.7 mcg

Retinol

0 mcg

Beta Carotene

13.6 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.7 mcg

Vitamin A IU

23.8 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

277 mcg

Vitamin E

28%

4.15 mg

Added Vitamin E

—

Beta Tocopherol

0.14 mg

Gamma Tocopherol

7.73 mg

Delta Tocopherol

0.6 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

79.9 mg

Iron

43%

7.77 mg

Magnesium

80%

335 mg

Phosphorus

62%

777 mg

Potassium

20%

957 mg

Sodium

8.5 mg

Zinc

48%

5.27 mg

Copper

111%

1 mg

Manganese

150%

3.46 mg

Selenium

26%

14.4 mcg

Fluoride

—

Iodine

—

Fat

13%

10.3 g

Saturated Fat

1.2 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

1.02 g

Margaric Acid

0 g

Stearic Acid

0.06 g

Arachidic Acid

0.05 g

Behenic Acid

0.05 g

Lignoceric Acid

0.02 g

Monounsaturated Fat

2.74 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

2.41 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.16 g

Docos-13-enoic Acid

0.14 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0.03 g

Polyunsaturated Fat

5.6 g

9,12-octadecadienoic Acid

5.06 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.44 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.02 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

0 g

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.08 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

48%

24 g

Tryptophan

0.28 g

Threonine

0.72 g

Isoleucine

0.86 g

Leucine

1.43 g

Lysine

1.3 g

Methionine

0.53 g

Cystine

0.35 g

Phenylalanine

1.01 g

Tyrosine

0.45 g

Valine

1.01 g

Arginine

1.85 g

Histidine

0.69 g

Alanine

1 g

Aspartic Acid

1.93 g

Glutamic Acid

3.17 g

Glycine

1.18 g

Proline

1.31 g

Serine

0.96 g

Hydroxyproline

—

Carbohydrates

40%

109 g

Fibre

43%

11.9 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

88.8 g

Calories

626 kcal

Water

22.6 g

Ash

4.05 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

1 cup (170 g)

Nutrient Sources ^‡

Excellent source of Thiamin
Excellent source of Riboflavin
Excellent source of Pantothenic Acid
Excellent source of Vitamin B6
Excellent source of Vitamin E
Excellent source of Iron
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Zinc
Excellent source of Copper
Excellent source of Manganese
Excellent source of Selenium
Good source of Niacin
Good source of Choline
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
Low Fat
High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Quinoa contains 14.1g of protein, which is about the same as 2.4 eggs, 0.5 chicken breasts, or 1 cups (274g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

97.2g per 1 cup

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Quinoa

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡