About this food
Among the 13 foods in Grains and starches on this site, this food ranks 1st for protein and 2nd for iron per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for carbohydrates (13th of 154) and magnesium (13th of 154).
It is 13.3% water by weight.
Nutrition per 100 g
| Calories | 368 kcal |
|---|---|
| Protein | 14.1 g |
| Fat | 6.1 g |
| Saturated fat | 0.71 g |
| Monounsaturated fat | 1.6 g |
| Polyunsaturated fat | 3.3 g |
| Trans fat | Not reported |
| Cholesterol | 0 mg |
| Carbohydrates | 64.2 g |
| Fibre | 7 g |
| Sugars | Not reported |
| Sucrose | Not reported |
| Glucose | Not reported |
| Fructose | Not reported |
| Lactose | Not reported |
| Maltose | Not reported |
| Galactose | Not reported |
| Calcium | 47 mg |
|---|---|
| Iron | 4.6 mg |
| Magnesium | 197 mg |
| Phosphorus | 457 mg |
| Potassium | 563 mg |
| Sodium | 5 mg |
| Zinc | 3.1 mg |
| Copper | 0.59 mg |
| Manganese | 2 mg |
| Selenium | 8.5 µg |
| Vitamin C | Not reported |
|---|---|
| Thiamin (vitamin B1) | 0.36 mg |
| Riboflavin (vitamin B2) | 0.32 mg |
| Niacin (vitamin B3) | 1.5 mg |
| Pantothenic acid (vitamin B5) | 0.77 mg |
| Vitamin B6 | 0.49 mg |
| Folate (vitamin B9) | 184 µg |
| Vitamin B12 | 0 µg |
| Choline | 70.2 mg |
| Vitamin A (RAE) | 1 µg |
| Vitamin E | 2.4 mg |
| Vitamin D | 0 µg |
| Vitamin K | 0 µg |
| Water | 13.3 g |
|---|
Amino acids
| Tryptophan | 0.17 g |
|---|---|
| Threonine | 0.42 g |
| Isoleucine | 0.5 g |
| Leucine | 0.84 g |
| Lysine | 0.77 g |
| Methionine | 0.31 g |
| Cystine | 0.2 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 1.1 g |
| Histidine | 0.41 g |
| Alanine | 0.59 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.69 g |
| Proline | 0.77 g |
| Serine | 0.57 g |
Nutrition data: USDA FoodData Central, SR Legacy entry 168874, "Quinoa, uncooked". Values per 100 g.