Summary
Calories
368
kcal / 100 g
Protein
14.1
g / 100 g
Carbohydrates
64.2
g / 100 g
Fat
6.1
g / 100 g
Where the energy comes from
- Protein 15%
- Carbohydrates 70%
- Fat 15%
100 grams of Quinoa (Raw) contain 368 kcal, 14.1 g protein, 64.2 g carbohydrates and 6.1 g fat. 1 cup (170 g) has about 626 kcal.
Low sodiumHigh fiberSource of protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Quinoa (Raw) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 1 µg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.4 mg | 20% |
| Vitamin K | 0 µg | 0% |
| Vitamin B1 (thiamin) | 0.36 mg | 33% |
| Vitamin B2 (riboflavin) | 0.32 mg | 23% |
| Vitamin B3 (niacin) | 1.5 mg | 10% |
| Vitamin B6 | 0.49 mg | 35% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 184 µg | 92% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 47 mg | 6% |
| Iron | 4.6 mg | 33% |
| Magnesium | 197 mg | 53% |
| Phosphorus | 457 mg | 65% |
| Potassium | 563 mg | 28% |
| Sodium | 5 mg | 0% |
| Zinc | 3.1 mg | 31% |
| Copper | 0.59 mg | 59% |
| Manganese | 2 mg | 101% |
| Selenium | 8.5 µg | 15% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.71 g |
| Monounsaturated fat | 1.6 g |
| Polyunsaturated fat | 3.3 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Quinoa, uncooked. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Quinoa (Raw)?
- 100 grams of Quinoa (Raw) contain 368 kcal. 1 cup (170 g) has about 626 kcal.
- How much protein is in Quinoa (Raw)?
- 100 grams contain 14.1 g of protein; 15% of its energy comes from protein.
- Is Quinoa (Raw) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Quinoa (Raw) vegan?
- Yes, it contains no animal products.