Nutrients in 100 calories of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Weight per 100 Calories
Cooked Quinoa
83.3g
Cooked Quinoa has average energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy100 kcal
3.45%
Cooked Quinoa has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.6 g
1.65%
Cooked Quinoa has 1.6 g of Fat per 100 calories, which is 1.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.19 g
0.6%
Cooked Quinoa has 0.1925 g of Saturated Fat per 100 calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.071 g
4.43%
Cooked Quinoa has 0.070833333333333 g of Omega 3 per 100 calories, which is 4.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.81 g
4.77%
Cooked Quinoa has 0.81166666666667 g of Omega 6 per 100 calories, which is 4.77% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate17.8 g
13.7%
Cooked Quinoa has 17.75 g of Carbohydrate per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.73 g
1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 0.725 g of Sugars per 100 calories, which is 1% 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 availableFiber2.33 g
6.14%
Cooked Quinoa has 2.3333333333333 g of Fiber per 100 calories, which is 6.14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.67 g
6.55%
Cooked Quinoa has 3.6666666666667 g of Protein per 100 calories, which is 6.55% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.089 mg
Buy Vegan Vitamin B1
7.43%
Thiamine
Cooked Quinoa has 0.089166666666667 mg of Vitamin B1 per 100 calories, which is 7.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.092 mg
Buy Vegan Vitamin B2
7.05%
Riboflavin
Cooked Quinoa has 0.091666666666667 mg of Vitamin B2 per 100 calories, which is 7.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.34 mg
Buy Nutritional Yeast naturally rich in vitamin B3
2.15%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 0.34333333333333 mg of Vitamin B3 per 100 calories, which is 2.15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B60.1 mg
7.9%
Pyridoxine
Cooked Quinoa has 0.1025 mg of Vitamin B6 per 100 calories, which is 7.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B935 μg
8.75%
Folates and Folic Acid
Cooked Quinoa has 35 μg of Vitamin B9 per 100 calories, which is 8.75% 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 100 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 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.53 mg
3.5%
Tocopherols and Tocotrienols
Cooked Quinoa has 0.525 mg of Vitamin E per 100 calories, which is 3.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium14 mg
1.4%
Cooked Quinoa has 14.166666666667 mg of Calcium per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.8%
Cooked Quinoa has 0.16 mg of Copper per 100 calories, which is 17.8% 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 availableIron1.24 mg
15.5%
Cooked Quinoa has 1.2416666666667 mg of Iron per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium53.3 mg
12.7%
Cooked Quinoa has 53.333333333333 mg of Magnesium per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.53 mg
23%
Cooked Quinoa has 0.52583333333333 mg of Manganese per 100 calories, which is 23% 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 availablePhosphorus127 mg
18%
Cooked Quinoa has 126.66666666667 mg of Phosphorus per 100 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium143 mg
4.2%
Cooked Quinoa has 143.33333333333 mg of Potassium per 100 calories, which is 4.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.33 μg
4.24%
Cooked Quinoa has 2.3333333333333 μg of Selenium per 100 calories, which is 4.24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5.83 mg
0.39%
Cooked Quinoa has 5.8333333333333 mg of Sodium per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.91 mg
8.26%
Cooked Quinoa has 0.90833333333333 mg of Zinc per 100 calories, which is 8.26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water59.7 g
1.6%
Cooked Quinoa has 59.675 g of Water per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Cooked Quinoa:
- 100 calories of Cooked Quinoa has a good amount of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It has some Vitamin E.
- While 100 calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 calories of Cooked Quinoa:
- 100 calories of Cooked Quinoa is an excellent source of Manganese.
- It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc.
- It also has some Potassium and Selenium.
- While 100 calories of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 calories of Cooked Quinoa:
- 100 calories of Cooked Quinoa has a good amount of Carbohydrate.
- It has some Omega 3, Omega 6, Fiber and Protein.
- While 100 calories of product has trace amounts of Fat and Sugars, it has no Saturated Fat.