Quinoa, no added fat

204 calories in 1 cup, cooked (170 g). Per 100 g, protein: 4.4 g, carbohydrates: 21.2 g, fat: 1.9 g.

Serving
1
= 170 g
204KCAL

Quinoa, no added fat, 1 cup, cooked

204 calories

Protein
7.4 g
Carbs
36.1 g
Fat
3.2 g
Fiber
4.8 g
Sugars
1.5 g

Nutrition Facts

Serving size1 cup, cooked (170 g)
Amount per serving
Calories204
% Daily Value*
Total Fat 3.2 g4%
Saturated Fat 0.39 g2%
Cholesterol 0 mg0%
Sodium 277 mg12%
Total Carbohydrate 36.1 g13%
Dietary Fiber 4.8 g17%
Total Sugars 1.5 g
Protein 7.4 g
Vitamin D 0 mcg0%
Calcium 28.9 mg2%
Iron 2.5 mg14%
Potassium 291 mg6%

* 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

  • Folate18% 71.4 µg
  • Thiamin (B1)15% 0.18 mg
  • Riboflavin (B2)14% 0.19 mg
  • Vitamin B612% 0.21 mg
  • Vitamin E7% 1.1 mg
  • Choline7% 38.9 mg
  • Niacin (B3)4% 0.7 mg

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

minerals

% of the Daily Value in this serving

  • Copper36% 0.32 mg
  • Magnesium26% 109 mg
  • Phosphorus21% 257 mg
  • Zinc17% 1.9 mg
  • Iron14% 2.5 mg
  • Sodium12% 277 mg
  • Selenium9% 4.8 µg
  • Potassium6% 291 mg
  • Calcium2% 28.9 mg

How it compares

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

  • Potassium

    Higher than 100%

    Same value as 0 of 17 other records.

    leastmost

  • Sugars

    Higher than 88%

    Same value as 1 of 17 other records.

    leastmost

  • Iron

    Higher than 88%

    Same value as 0 of 17 other records.

    leastmost

  • Calcium

    Higher than 88%

    Same value as 2 of 17 other records.

    leastmost

  • Sodium

    Lower than 82%

    Same value as 0 of 17 other records.

    leastmost

  • Protein

    Higher than 71%

    Same value as 0 of 17 other records.

    leastmost

Questions

How many calories are in quinoa, no added fat?
1 cup, cooked (170 g): 204 calories; protein: 7.4 g, carbohydrates: 36.1 g, fat: 3.2 g.
How much protein is in quinoa, no added fat?
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, no added fat?
18.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water71.3 g
Energy120 kcal
Protein4.4 g
Total lipid (fat)1.9 g
Carbohydrate, by difference21.2 g
Fiber, total dietary2.8 g
Total Sugars0.87 g
Calcium, Ca17 mg
Iron, Fe1.5 mg
Magnesium, Mg64 mg
Phosphorus, P151 mg
Potassium, K171 mg
Sodium, Na163 mg
Zinc, Zn1.1 mg
Copper, Cu0.19 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, total22.9 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
Lycopene0 µg
Lutein + zeaxanthin53 µg
Vitamin E (alpha-tocopherol)0.63 mg
Vitamin E, added0 mg
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 18:10.46 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
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708400, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.