Quinoa Calories and nutrition facts · Flour
- Carbs
- 25.7 g
- Fibre
- 3.2 g
- Sugars
- 2.2 g
- Protein
- 5.3 g
- Fat
- 2.7 g
Where the calories come from
Quinoa has 156 kcal per serving (45 g), with 25.7 g carbs, 3.2 g fibre, 5.3 g protein and 2.7 g fat. 100 g has 348 kcal.
Share of your daily needs in one serving
Diet tags
Last updated November 6, 2026 · Where the data comes from
Get to know quinoa in Nutriely
These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.
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How it compares with other flour
Per 100 g, against the 57 flour in our catalog.
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Calories 348 kcal · typical 349 kcal
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Fibre 7 g · typical 8 g
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Protein 11.9 g · typical 11.5 g
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Magnesium 197 mg · typical 110 mg
More magnesium than 82% of flour.
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Folate 92 µg · typical 38 µg
More folate than 91% of flour.
The bar shows this food; the line marks the typical (median) value of the category.
Nutrients in quinoa
Pick an amount to see what it gives you. Tap a nutrient to learn what it does.
% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.
Energy and macros
Vitamins
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Vitamin A (RAE) 0.71µg0% of daily
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Vitamin D 0µg0% of daily
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Vitamin E 2.44mg22% of daily
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Vitamin K 0µg0% of daily
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Vitamin B1 0.36mg43% of daily
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Vitamin B2 0.32mg20% of daily
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32% of daily
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Vitamin B6 0.49mg30% of daily
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Vitamin B9 (Folate) 92µg28% of daily
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Vitamin B12 0µg0% of daily
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Vitamin C 0mg0% of daily
Minerals
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Salt 13mg0% of max
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Calcium 47mg5% of daily
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Chromium 22µg88% of daily
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Copper 0.59mg45% of daily
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Fluoride no data
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Iodine 1.60µg1% of daily
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Iron 4.57mg29% of daily
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Magnesium 197mg66% of daily
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Manganese 2.03mg68% of daily
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Molybdenum 0.02mg32% of daily
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Phosphorus 457mg83% of daily
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Potassium 563mg16% of daily
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Selenium 9µg12% of daily
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Sodium 5mg0% of max
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Zinc 3.10mg33% of daily
Carbohydrates
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Starch 52g
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Sugars 4.94g10% of max
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Added Sugars 0g0% of max
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Sucrose 1.50g
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Maltose 0.00g
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Fructose 0.03g
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Galactose 0g
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Glucose 0.22g
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Fibre, total 7g28% of daily
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Polyols 0g
Fats
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Omega-3 0.32g
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Alpha-linolenic acid 260mg
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EPA fatty acid 0mg
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DHA fatty acid 47mg
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Omega-6 2.98g
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Linoleic acid 2,977mg
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Arachidonic acid 9mg
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Oleic acid 1,420mg
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Saturated fatty acids 0.71g3% of max
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Palmitic acid 600mg
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Stearic acid 0.04g
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Cholesterol 0mg
Amino acids
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Histidine 0.34g35% of daily
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Isoleucine 0.42g32% of daily
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Leucine 0.71g24% of daily
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Lysine 0.64g24% of daily
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Methionine 0.26g20% of daily
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Cysteine no data
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Phenylalanine 0.50g22% of daily
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Tyrosine 0.22g19% of daily
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Tryptophan 0.14g40% of daily
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Threonine 0.35g25% of daily
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Valine 0.50g30% of daily
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Alanine 0.49g
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Arginine 0.92g
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Asparagine no data
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Aspartic acid 0.95g
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Cystine 0.17g24% of daily
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Glutamic acid 1.57g
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Glutamine no data
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Glycine 0.58g
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Proline 0.65g
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Serine 0.48g
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Hydroxyproline no data
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Taurine no data
Amino acid data is mapped from the USDA database, for information only.
Quinoa in other food databases
The same food in national food composition databases, next to ours. Per 100 g.
BLS: “Quinoa white, raw” · Fineli: “Quinoa” · USDA: “Quinoa, uncooked”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.
Similar flour
Closest in calories first.
- Flour, wheat flour, semi-coarse, v600 347 kcal / 100 g
- Cornmeal, coarsely ground 349 kcal / 100 g
- Flour, Pea flour 349 kcal / 100 g
- Coconut flour 346 kcal / 100 g
- Spelt flour, whole meal 349 kcal / 100 g
- Flour, wheat flour, semi-coarse 351 kcal / 100 g
- Flour, whole wheat flour, graham flour 344 kcal / 100 g
- Flour, rye, fine rye flour 341 kcal / 100 g
Where the data comes from
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