Uncooked quinoa

USDA name: Quinoa, uncooked

626 calories in 1 cup (170 g). 14.1 g protein, 64.2 g carbs and 6.1 g fat per 100 g.

Serving
1
= 170 g
626KCAL

Uncooked quinoa, 1 cup

626 calories

Protein
24 g
Carbs
109 g
Fat
10.3 g
Fiber
11.9 g
Sugars
—

Nutrition Facts

Serving size1 cup (170 g)
Amount per serving
Calories626
% Daily Value*
Total Fat 10.3 g13%
Saturated Fat 1.2 g6%
Cholesterol 0 mg0%
Sodium 8.5 mg0%
Total Carbohydrate 109 g40%
Dietary Fiber 11.9 g43%
Protein 24 g
Vitamin D 0 mcg0%
Calcium 79.9 mg6%
Iron 7.8 mg43%
Potassium 957 mg20%

* 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.

vitamins

% of the Daily Value in this serving

  • Folate78% 313 µg
  • Thiamin (B1)51% 0.61 mg
  • Vitamin B649% 0.83 mg
  • Riboflavin (B2)42% 0.54 mg
  • Vitamin E28% 4.1 mg
  • Pantothenic acid (B5)26% 1.3 mg
  • Choline22% 119 mg
  • Niacin (B3)16% 2.6 mg

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

minerals

% of the Daily Value in this serving

  • Manganese150% 3.5 mg
  • Copper111% 1 mg
  • Magnesium80% 335 mg
  • Phosphorus62% 777 mg
  • Zinc48% 5.3 mg
  • Iron43% 7.8 mg
  • Selenium26% 14.4 µg
  • Potassium20% 957 mg
  • Calcium6% 79.9 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.2 g
  • Aspartic acid1.9 g
  • Arginine1.9 g
  • Leucine•1.4 g
  • Proline1.3 g
  • Lysine•1.3 g
  • Glycine1.2 g
  • Valine•1 g
  • Phenylalanine•1 g
  • Alanine1.0 g
  • Serine0.96 g
  • Isoleucine•0.86 g
  • Threonine•0.72 g
  • Histidine•0.69 g
  • Methionine•0.53 g
  • Tyrosine0.45 g
  • Cystine0.35 g
  • Tryptophan•0.28 g

How it compares

Against the 224 foods in Cereal Grains and Pasta, per 100 g.

  • Potassium

    Higher than 96%

    leastmost

  • Total fat

    Higher than 93%

    leastmost

  • Protein

    Higher than 89%

    leastmost

  • Calcium

    Higher than 86%

    leastmost

  • Calories

    Higher than 82%

    leastmost

  • Iron

    Higher than 82%

    leastmost

Questions

How many calories are in uncooked quinoa?
1 cup (170 g) has 626 calories, 24 g of protein, 109 g of carbohydrates and 10.3 g of fat.
How much protein is in uncooked quinoa?
14.1 g per 100 g, which is 15% of its calories.
How many net carbs are in uncooked quinoa?
57.2 g per 100 g: 64.2 g of carbohydrates minus 7 g of fiber.

Similar foods

All 104 nutrients, per 100 g+
Water13.3 g
Energy368 kcal
Energy1,539 kj
Protein14.1 g
Total lipid (fat)6.1 g
Ash2.4 g
Carbohydrate, by difference64.2 g
Fiber, total dietary7 g
Starch52.2 g
Calcium, Ca47 mg
Iron, Fe4.6 mg
Magnesium, Mg197 mg
Phosphorus, P457 mg
Potassium, K563 mg
Sodium, Na5 mg
Zinc, Zn3.1 mg
Copper, Cu0.59 mg
Manganese, Mn2 mg
Selenium, Se8.5 µg
Thiamin0.36 mg
Riboflavin0.32 mg
Niacin1.5 mg
Pantothenic acid0.77 mg
Vitamin B-60.49 mg
Folate, total184 µg
Folic acid0 µg
Folate, food184 µg
Folate, DFE184 µg
Choline, total70.2 mg
Betaine630 mg
Vitamin B-120 µg
Vitamin A, RAE1 µg
Retinol0 µg
Carotene, beta8 µg
Carotene, alpha0 µg
Cryptoxanthin, beta1 µg
Vitamin A, IU14 iu
Lycopene0 µg
Lutein + zeaxanthin163 µg
Vitamin E (alpha-tocopherol)2.4 mg
Tocopherol, beta0.08 mg
Tocopherol, gamma4.5 mg
Tocopherol, delta0.35 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
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)1.1 µg
Fatty acids, total saturated0.71 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 15:00 g
SFA 16:00.6 g
SFA 17:00 g
SFA 18:00.037 g
SFA 20:00.03 g
SFA 22:00.03 g
SFA 24:00.01 g
Fatty acids, total monounsaturated1.6 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10 g
MUFA 17:10 g
MUFA 18:11.4 g
MUFA 20:10.093 g
MUFA 22:10.083 g
MUFA 24:1 c0.017 g
Fatty acids, total polyunsaturated3.3 g
PUFA 18:23 g
PUFA 18:30.26 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:30 g
PUFA 20:40.009 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 21:50 g
PUFA 22:40 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0.047 g
Cholesterol0 mg
Tryptophan0.17 g
Threonine0.42 g
Isoleucine0.5 g
Leucine0.84 g
Lysine0.77 g
Methionine0.31 g
Cystine0.2 g
Phenylalanine0.59 g
Tyrosine0.27 g
Valine0.59 g
Arginine1.1 g
Histidine0.41 g
Alanine0.59 g
Aspartic acid1.1 g
Glutamic acid1.9 g
Glycine0.69 g
Proline0.77 g
Serine0.57 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168874, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.