Nutrients in 300 calories of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Weight per 300 Calories
Cooked Quinoa
250g
Cooked Quinoa has average energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy300 kcal
10.3%
Cooked Quinoa has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.8 g
4.95%
Cooked Quinoa has 4.8 g of Fat per 300 calories, which is 4.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.58 g
1.8%
Cooked Quinoa has 0.5775 g of Saturated Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.21 g
13.3%
Cooked Quinoa has 0.2125 g of Omega 3 per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.44 g
14.3%
Cooked Quinoa has 2.435 g of Omega 6 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate53.3 g
41%
Cooked Quinoa has 53.25 g of Carbohydrate per 300 calories, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.18 g
3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 2.175 g of Sugars per 300 calories, which is 3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information availableFiber7 g
18.4%
Cooked Quinoa has 7 g of Fiber per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.6%
Cooked Quinoa has 11 g of Protein per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Cooked Quinoa
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Cooked Quinoa has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.27 mg
Buy Vegan Vitamin B1
22.3%
Thiamine
Cooked Quinoa has 0.2675 mg of Vitamin B1 per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.28 mg
Buy Vegan Vitamin B2
21%
Riboflavin
Cooked Quinoa has 0.275 mg of Vitamin B2 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.03 mg
Buy Nutritional Yeast naturally rich in vitamin B3
6.44%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 1.03 mg of Vitamin B3 per 300 calories, which is 6.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B60.31 mg
23.7%
Pyridoxine
Cooked Quinoa has 0.3075 mg of Vitamin B6 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9105 μg
26.3%
Folates and Folic Acid
Cooked Quinoa has 105 μg of Vitamin B9 per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Cooked Quinoa has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Cooked Quinoa has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
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0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E1.58 mg
10.5%
Tocopherols and Tocotrienols
Cooked Quinoa has 1.575 mg of Vitamin E per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Cooked Quinoa has 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium42.5 mg
4.25%
Cooked Quinoa has 42.5 mg of Calcium per 300 calories, which is 4.25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53.3%
Cooked Quinoa has 0.48 mg of Copper per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron3.73 mg
46.6%
Cooked Quinoa has 3.725 mg of Iron per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium160 mg
38%
Cooked Quinoa has 160 mg of Magnesium per 300 calories, which is 38% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.58 mg
68.6%
Cooked Quinoa has 1.5775 mg of Manganese per 300 calories, which is 68.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus380 mg
54.3%
Cooked Quinoa has 380 mg of Phosphorus per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium430 mg
12.6%
Cooked Quinoa has 430 mg of Potassium per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7 μg
12.7%
Cooked Quinoa has 7 μg of Selenium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17.5 mg
1.17%
Cooked Quinoa has 17.5 mg of Sodium per 300 calories, which is 1.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.73 mg
24.8%
Cooked Quinoa has 2.725 mg of Zinc per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water179 g
4.84%
Cooked Quinoa has 179.025 g of Water per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Quinoa:
- 300 calories of Cooked Quinoa is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It has a good amount of Vitamin E.
- It also has some Vitamin B3.
- It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 300 calories of Cooked Quinoa:
- 300 calories of Cooked Quinoa is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It has a good amount of Potassium and Selenium.
- It also has some Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 300 calories of Cooked Quinoa:
- 300 calories of Cooked Quinoa is an excellent source of Carbohydrate.
- It has a good amount of Omega 3, Omega 6, Fiber and Protein.
- It also has some Fat and Sugars.
- The product has trace amounts of Saturated Fat.