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Quinoa, cooked
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Quinoa, cooked

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Nutrition Facts
Serving Size
0.5 x 1 cup (93g)
Calories111
% Daily Value *
Total Fat 1.8g2%
Saturated Fat 0.21g1%
Trans Fat --g
Cholesterol 0mg0%
Sodium 6.5mg0%
Total Carbohydrate 19.7g7%
Dietary Fiber 2.6g9%
Total Sugars 0.8g2%
Includes --g Added Sugars--%
Protein 4.1g8%
Vitamin C 0mg0%
Vitamin D 0mcg0%
Iron 1.4mg8%
Calcium 15.7mg1%
Potassium 159.1mg3%
Phosphorus 140.6mg11%
*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
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 2.08
  • Inflammation Score -19
  • Amino Acid Score 30%
  • Potassium/Sodium 24.48
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 111 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 components for Quinoa, cooked. This food consists of 72.2% water, 4.4% protein, 21.5% carbs, 1.9% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight93g
Calories (kcal) 111 6%
Fat 1.8g 2%
Protein 4.1g 8%
Carbohydrate 19.7g 7%
Sugars 0.8g 2%
Fiber 2.6g 9%
Cholesterol 0mg 0%
Saturated Fats 0.21g 1%
Net-Carbs 17.1g
Trans Fatty Acids --g
Minerals
-- = missing data %DV
Weight93g
Calcium 15.7mg 1%
Iron, Fe 1.4mg 8%
Potassium, K 159.1mg 3%
Magnesium 59.2mg 14%
Phosphorus, P 140.6mg 11%
Sodium 6.5mg 0%
Zinc, Zn 1mg 9%
Copper, Cu 0.18mg 20%
Manganese 0.58mg 25%
Selenium, Se 2.6mcg 5%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I 0mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight93g
Vitamin A, RAE 0mcg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.1mg 8%
Riboflavin (B2) 0.1mg 8%
Niacin (B3) 0.38mg 2%
Vitamin B5 (PA) --mg --%
Vitamin B6 0.11mg 7%
Biotin --mcg
Folate (B9) 38.9mcg 10%
Folic acid 0mcg 0%
Food Folate 38.9mcg 10%
Folate DFE 38.9mcg 10%
Choline 21.3mg 4%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 2.8mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 4.6IU
Lycopene 0mcg
Lut + Zeaxanthin 49mcg
Vitamin E 0.58mg 4%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0mcg 0%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight93g
Water 66.2g
Ash 0.7g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 2.08
Carbs & Sugars
-- = missing data %DV
Weight93g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch 16.3g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight93g
Total Monounsaturated 0.488g
Total Polyunsaturated 0.997g
Omega 3s 0.079g 5%
Omega 6s 0.901g 5%
Omega 3 to Omega 6 Ratio 0.09
Omega 6 to Omega 3 Ratio 11.46
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0.014g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.181g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.011g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.43g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.029g
Docosenoic Acid (22:1) 0.025g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.901g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.079g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0.003g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight93g
Essential Amino Acids
Histidine 117mg 17%
Isoleucine 145mg 10%
Leucine 241mg 9%
Lysine 221mg 11%
Methionine 89mg 12%
Phenylalanine 171mg 20%
Threonine 121mg 12%
Tryptophan 48mg 17%
Valine 171mg 9%
Conditionally Essential Amino Acids
Arginine 315mg
Cystine 58mg 20%
Glycine 200mg
Proline 222mg
Tyrosine 77mg 9%
Non-Essential Amino Acids
Alanine 169mg
Aspartic acid 327mg
Betaine --mg
Glutamic acid 537mg
Hydroxyproline --mg
Serine 163mg
Data Source
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.