Quinoa, cooked

222 calories in 1 cup (185 g). Per 100 g, protein: 4.4 g, carbohydrates: 21.3 g, fat: 1.9 g.

Serving
1
= 185 g
222KCAL

Quinoa, cooked, 1 cup

222 calories

Protein
8.1 g
Carbs
39.4 g
Fat
3.6 g
Fiber
5.2 g
Sugars
1.6 g

Nutrition Facts

Serving size1 cup (185 g)
Amount per serving
Calories222
% Daily Value*
Total Fat 3.6 g5%
Saturated Fat 0.43 g2%
Cholesterol 0 mg0%
Sodium 12.9 mg1%
Total Carbohydrate 39.4 g14%
Dietary Fiber 5.2 g19%
Total Sugars 1.6 g
Protein 8.1 g
Vitamin D 0 mcg0%
Calcium 31.4 mg2%
Iron 2.8 mg15%
Potassium 318 mg7%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Folate19% 77.7 µg
  • Thiamin (B1)16% 0.2 mg
  • Riboflavin (B2)16% 0.2 mg
  • Vitamin B613% 0.23 mg
  • Vitamin E8% 1.2 mg
  • Choline8% 42.5 mg
  • Niacin (B3)5% 0.76 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin K.

minerals

% of the Daily Value in this serving

  • Manganese51% 1.2 mg
  • Copper39% 0.36 mg
  • Magnesium28% 118 mg
  • Phosphorus22% 281 mg
  • Zinc18% 2 mg
  • Iron15% 2.8 mg
  • Selenium9% 5.2 µg
  • Potassium7% 318 mg
  • Calcium2% 31.4 mg
  • Sodium1% 12.9 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.1 g
  • Aspartic acid0.65 g
  • Arginine0.63 g
  • Leucine•0.48 g
  • Proline0.44 g
  • Lysine•0.44 g
  • Glycine0.4 g
  • Phenylalanine•0.34 g
  • Valine•0.34 g
  • Alanine0.34 g
  • Serine0.33 g
  • Isoleucine•0.29 g
  • Threonine•0.24 g
  • Histidine•0.23 g
  • Methionine•0.18 g
  • Tyrosine0.15 g
  • Cystine0.12 g
  • Tryptophan•0.096 g

How it compares

Against other records in Cereal Grains and Pasta, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 96%

    Same value as 0 of 221 other records.

    leastmost

  • Calories

    Lower than 94%

    Same value as 0 of 221 other records.

    leastmost

  • Protein

    Lower than 83%

    Same value as 0 of 221 other records.

    leastmost

  • Sodium

    Higher than 70%

    Same value as 7 of 223 other records.

    leastmost

  • Sugars

    Higher than 64%

    Same value as 0 of 121 other records.

    leastmost

  • Iron

    Lower than 62%

    Same value as 1 of 223 other records.

    leastmost

Questions

How many calories are in quinoa, cooked?
1 cup (185 g): 222 calories; protein: 8.1 g, carbohydrates: 39.4 g, fat: 3.6 g.
How much protein is in quinoa, cooked?
4.4 g per 100 g. Its estimated share of calories is 15%, using 4 kcal per gram of protein.
How many net carbs are in quinoa, cooked?
18.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 96 reported nutrients, per 100 g+
Water71.6 g
Energy120 kcal
Energy503 kj
Protein4.4 g
Total lipid (fat)1.9 g
Ash0.76 g
Carbohydrate, by difference21.3 g
Fiber, total dietary2.8 g
Total Sugars0.87 g
Starch17.6 g
Calcium, Ca17 mg
Iron, Fe1.5 mg
Magnesium, Mg64 mg
Phosphorus, P152 mg
Potassium, K172 mg
Sodium, Na7 mg
Zinc, Zn1.1 mg
Copper, Cu0.19 mg
Manganese, Mn0.63 mg
Selenium, Se2.8 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.11 mg
Riboflavin0.11 mg
Niacin0.41 mg
Vitamin B-60.12 mg
Folate, total42 µg
Folic acid0 µg
Folate, food42 µg
Folate, DFE42 µg
Choline, total23 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta3 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU5 iu
Lycopene0 µg
Lutein + zeaxanthin53 µg
Vitamin E (alpha-tocopherol)0.63 mg
Vitamin E, added0 mg
Tocopherol, beta0.03 mg
Tocopherol, gamma1.2 mg
Tocopherol, delta0.11 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0 µg
Fatty acids, total saturated0.23 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.2 g
SFA 18:00.012 g
Fatty acids, total monounsaturated0.53 g
MUFA 16:10 g
MUFA 18:10.47 g
MUFA 20:10.031 g
MUFA 22:10.027 g
Fatty acids, total polyunsaturated1.1 g
PUFA 18:20.97 g
PUFA 18:30.085 g
PUFA 18:40 g
PUFA 20:40.003 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0.015 g
Cholesterol0 mg
Tryptophan0.052 g
Threonine0.13 g
Isoleucine0.16 g
Leucine0.26 g
Lysine0.24 g
Methionine0.096 g
Cystine0.063 g
Phenylalanine0.18 g
Tyrosine0.083 g
Valine0.18 g
Arginine0.34 g
Histidine0.13 g
Alanine0.18 g
Aspartic acid0.35 g
Glutamic acid0.58 g
Glycine0.22 g
Proline0.24 g
Serine0.18 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168917, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.