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Quinoa Cooked
Serving Size:
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Nutrition Facts for Quinoa Cooked

(Quinoa, cooked)

Total Calories: 222


Calorie Breakdown
This bar chart shows you which macronutrient (fat, protein, or carbs) contributes to the calorie count. So a food that shows protein at 60% means that protein accounts for 60% of the calories in the food.

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14% Fat
71% Carbs
15% Protein

  • 14% Fat
  • 71% Carbs
  • 15% Protein

Macronutrients by %DV

These are the total macronutrients by the percent daily value. There is no daily value for sugar, so in this case 25 grams of sugar = a full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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Bar length represents the %DV.
  • Calories 11% DV
  • Fat 6% DV
  • Saturated Fats 2% DV
  • Cholesterol 0% DV
  • Carbohydrates 13% DV
  • Fiber 21% DV
  • Sugar 1.6g
  • Protein 16% DV

Common Minerals by %DV

These are the total minerals by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Calcium 2% DV
  • Iron 16% DV
  • Potassium 7% DV
  • Sodium 1% DV
  • Magnesium 28% DV
  • Zinc 18% DV

Common Vitamins by %DV

These are the total vitamins by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Vitamin A, RAE 0% DV
  • Vitamin B12 0% DV
  • Vitamin C 0% DV
  • Vitamin D 0% DV
  • Vitamin E 8% DV
  • Vitamin K 0% DV
Nutrient%DV
Calories22211%
Fat3.6g6%
Protein8.1g16%
Carbohydrate39.4g13%
Sugars1.6g3%
Fiber5.2g21%
Cholesterol0mg0%
Saturated Fats0.4g2%
Calcium, Ca31.5mg2%
Iron, Fe2.8mg16%
Potassium, K318.2mg7%
Magnesium, Mg118.4mg28%
Vitamin A, RAE0μg0%
Vitamin C0mg0%
Vitamin B-120μg0%

Macronutrients%DV
Calories222 calories11%
Fat3.6g6%
Protein8.1g16%
Carbohydrate39.4g13%
Sugars1.6g3%
Fiber5.2g21%
Cholesterol0mg0%
Saturated Fats0.4g2%
Net Carbs34.2g~%
Trans Fatty Acids~g~%

Minerals%DV
Calcium, Ca31.5mg2%
Iron, Fe2.8mg16%
Potassium, K318.2mg7%
Magnesium, Mg118.4mg28%
Phosphorus, P281.2mg22%
Sodium, Na13mg1%
Zinc, Zn2mg18%
Copper, Cu0.4mg44%
Manganese, Mn1.2mg52%
Selenium, Se5.2μg9%
Fluoride, F~μg~%

Vitamins%DV
Vitamin A, RAE0μg0%
Vitamin C0mg0%
Vitamin B-120μg0%
Thiamin (B1)0.2mg17%
Riboflavin (B2)0.2mg15%
Niacin (B3)0.8mg5%
Pantothenic acid (B5)~mg~%
Vitamin B-60.2mg12%
Folate (B9)77.7μg19%
Folic acid0μg0%
Food Folate77.7μg19%
Folate DFE77.7μg19%
Choline42.6mg8%
Vitamin A, IU9.3IU0%
Retinol0μg~%
Carotene, beta5.6μg0%
Carotene, alpha0μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg~%
Lutein + Zeaxanthin98.1μg~%
Vitamin E (alpha-tocopherol)1.2mg8%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg~%
Vitamin D3 (cholecalciferol)~μg~%
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)0μg0%
Vitamin K1 Dihydrophylloquinone~μg~%
Menaquinone-4~μg~%

Other
Water132.5g~%
Ash1g~%
Alcohol0g~%
Caffeine0mg~%
Theobromine0mg~%

Carbohydrates
Sucrose~g~%
Glucose (Dextrose)~g~%
Fructose~g~%
Lactose~g~%
Maltose~g~%
Galactose~g~%
Starch32.6g~%

Fats%AI
Omega 3 Fatty Acids28mg2%
Omega 6 Fatty Acids1802mg~%
Omega 3 to Omega 6 Ratio0.02~%
Omega 6 to Omega 3 Ratio64.93~%
4:00mg~%
6:00mg~%
8:00mg~%
10:00mg~%
12:00mg~%
13:0~mg~%
14:00mg~%
15:0~mg~%
16:0363mg~%
17:0~mg~%
18:022mg~%
20:0~mg~%
22:0~mg~%
24:0~mg~%
Fatty acids, total monounsaturated977mg~%
14:1~mg~%
15:1~mg~%
16:1 undifferentiated0mg~%
16:1 c~mg~%
16:1 t~mg~%
17:1~mg~%
18:1 undifferentiated860mg~%
18:1 c~mg~%
18:1 t~mg~%
18:1-11 t (18:1t n-7)~mg~%
20:157mg~%
22:1 undifferentiated50mg~%
22:1 c~mg~%
22:1 t~mg~%
24:1 c~mg~%
Fatty acids, total polyunsaturated1994mg~%
18:2 undifferentiated1802mg~%
18:2 n-6 c,c~mg~%
18:2 CLAs~mg~%
18:2 t,t~mg~%
18:2 i~mg~%
18:2 t not further defined~mg~%
18:3 undifferentiated157mg~%
18:3 n-3 c,c,c (ALA)~mg~%
18:3 n-6 c,c,c~mg~%
18:3i~mg~%
18:40mg~%
20:2 n-6 c,c~mg~%
20:3 undifferentiated~mg~%
20:3 n-3~mg~%
20:3 n-6~mg~%
20:4 undifferentiated6mg~%
20:4 n-6~mg~%
20:5 n-3 (EPA)0mg~%
21:5~mg~%
22:4~mg~%
22:5 n-3 (DPA)0mg~%
22:6 n-3 (DHA)28mg~%
Fatty acids, total trans-monoenoic~mg~%
Fatty acids, total trans-polyenoic~mg~%
Phytosterols~mg~%
Stigmasterol~mg~%
Campesterol~mg~%
Beta-sitosterol~mg~%

Amino Acids%RDI
Betaine~mg~%
Tryptophan96mg34%
Threonine242mg23%
Isoleucine290mg21%
Leucine483mg18%
Lysine442mg21%
Methionine178mg24%
Cystine117mg41%
Phenylalanine342mg39%
Tyrosine154mg18%
Valine342mg19%
Arginine629mg~%
Histidine235mg34%
Alanine339mg~%
Aspartic acid653mg~%
Glutamic acid1073mg~%
Glycine400mg~%
Proline444mg~%
Serine326mg~%
Hydroxyproline~mg~%

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.