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Quinoa

Quinoa, cooked

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Nutrition Facts

Serving Size

1 cup (185g)

Amount per serving

Calories

222

% Daily Value *

Total Fat 3.6g

Saturated Fat 0.4g

Trans Fat

Cholesterol 0mg

Sodium 13mg

Total Carbohydrate 39.4g

Dietary Fiber 5.2g

Total Sugars 1.6g

Protein 8.1g

Vitamin D 0 IU

Calcium 31mg

Iron 3mg

Potassium 318mg

*

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
0%
0 mg
Thiamin
16%
0.2 mg
Riboflavin
16%
0.2 mg
Niacin
5%
0.76 mg
Pantothenic Acid
Vitamin B6
13%
0.23 mg
Folate
77.7 mcg
Folic Acid
0 mcg
Food Folate
77.7 mcg
Fortified Folate
77.7 mcg
Choline
8%
42.6 mg
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
5.55 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
9.25 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
98.1 mcg
Vitamin E
8%
1.17 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.06 mg
Gamma Tocopherol
2.2 mg
Delta Tocopherol
0.2 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%
0 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
31.5 mg
Iron
15%
2.76 mg
Magnesium
28%
118 mg
Phosphorus
22%
281 mg
Potassium
7%
318 mg
Sodium
1%
13 mg
Zinc
18%
2.02 mg
Copper
39%
0.36 mg
Manganese
51%
1.17 mg
Selenium
9%
5.18 mcg
Fluoride
Iodine

Fat
5%
3.55 g
Saturated Fat
2%
0.43 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
Palmitic Acid
0.36 g
Margaric Acid
Stearic Acid
0.02 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.98 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.86 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.06 g
Docos-13-enoic Acid
0.05 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.99 g
9,12-octadecadienoic Acid
1.8 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.16 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.01 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0.03 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
16%
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
Cystine
0.12 g
Phenylalanine
0.34 g
Tyrosine
0.15 g
Valine
0.34 g
Arginine
0.63 g
Histidine
0.24 g
Alanine
0.34 g
Aspartic Acid
0.65 g
Glutamic Acid
1.07 g
Glycine
0.4 g
Proline
0.44 g
Serine
0.33 g
Hydroxyproline

Carbohydrates
14%
39.4 g
Fibre
19%
5.18 g
Soluble Fibre
Insoluble Fibre
Sugar
1.61 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch
32.6 g

Calories
222 kcal
Water
132 g
Ash
1.41 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (185 g)

Nutrient Sources

  • Excellent source of Magnesium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Iron
  • Good source of Phosphorus
  • Good source of Zinc

‡ - 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

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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 4.4g of protein, which is about the same as 0.7 eggs, 0.2 chicken breasts, or 0.3 cups (85g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 34.2g per 1 cup
High in Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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