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Quinoa Cooked
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Quinoa Cooked

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Nutrition Facts
Serving Size
1 cup (185g)
Calories222
% Daily Value *
Total Fat 3.6g5%
Saturated Fat 0.4g2%
Trans Fat ~g
Cholesterol 0mg0%
Sodium 13mg1%
Total Carbohydrate 39.4g13%
Dietary Fiber 5.2g19%
Total Sugars 1.6g3%
Includes ~g Added Sugars~%
Protein 8.1g16%
Vitamin C 0mg0%
Vitamin D 0μg0%
Iron 2.8mg15%
Calcium 31.5mg2%
Potassium 318.2mg7%
Phosphorus 281.2mg22%
*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.
~ = missing data
Quick Stats
  • Calories 222 11% DV
  • Protein 8.1g 16% DV
  • Carbs 39g 13% DV
  • Fat 3.6g 5% DV
  • Fiber 5.2g 19% DV
  • Sugar 1.6g 3% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 222 calories in Quinoa Cooked coming from 15% protein, 71% carbs, 14% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Quinoa Cooked. This food consists of 72.17% water, 4.43% protein, 21.47% carbs, 1.93% fat, and 0% alcohol.

Detailed Nutrition Facts
Macronutrients
~ = missing data %DV
Weight185g
Calories 222 11%
Fat 3.6g 5%
Protein 8.1g 16%
Carbohydrate 39.4g 13%
Sugars 1.6g 3%
Fiber 5.2g 19%
Cholesterol 0mg 0%
Saturated Fats 0.4g 2%
Net-Carbs 34.2g
Trans Fatty Acids ~g
Minerals
~ = missing data %DV
Weight185g
Calcium 31.5mg 2%
Iron, Fe 2.8mg 15%
Potassium, K 318.2mg 7%
Magnesium 118.4mg 28%
Phosphorus, P 281.2mg 22%
Sodium 13mg 1%
Zinc, Zn 2mg 18%
Copper, Cu 0.4mg 39%
Manganese 1.2mg 51%
Selenium, Se 5.2μg 9%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
~ = missing data %DV
Weight185g
Vitamin A, RAE 0μg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.2mg 16%
Riboflavin (B2) 0.2mg 16%
Niacin (B3) 0.8mg 5%
Vitamin B5 (PA) ~mg ~%
Vitamin B6 0.2mg 13%
Biotin ~μg
Folate (B9) 77.7μg 19%
Folic acid 0μg 0%
Food Folate 77.7μg 19%
Folate DFE 77.7μg 19%
Choline 42.6mg 8%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 5.6μg 0%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 9.3IU 0%
Lycopene 0μg
Lut + Zeaxanthin 98.1μg
Vitamin E 1.2mg 8%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K 0μg 0%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
~ = missing data
Weight185g
Water 132.5g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 4.16
Carbs & Sugars
~ = missing data %DV
Weight185g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch 32.6g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight185g
Monounsaturated Fats 977mg
Polyunsaturated Fats 1994mg
Omega 3s 28mg 2%
Omega 6s 1802mg 11%
Omega 3 to Omega 6 Ratio 0.02
Omega 6 to Omega 3 Ratio 64.93
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 28mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 0mg
15:0 ~mg
16:0 363mg
17:0 ~mg
18:0 22mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 860mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 57mg
22:1 undifferentiated 50mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 1802mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 157mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 6mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Weight185g
Betaine ~mg
Tryptophan 96mg 34%
Threonine 242mg 23%
Isoleucine 290mg 21%
Leucine 483mg 18%
Lysine 442mg 21%
Methionine 178mg 24%
Cystine 117mg 41%
Phenylalanine 342mg 39%
Tyrosine 154mg 18%
Valine 342mg 19%
Arginine 629mg
Histidine 235mg 34%
Alanine 339mg
Aspartic acid 653mg
Glutamic acid 1073mg
Glycine 400mg
Proline 444mg
Serine 326mg
Hydroxyproline ~mg
Data Source
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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