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Nutrition Facts For Quinoa

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.

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Quinoa Nutrition Label

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Quinoa Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 348kcal (1,454 kj)

73%

Carbohydrates 57.16g

23%

Sugars 4.94g

Starch 52.22g

Sucrose -

Maltose -

Fructose -

Galactose -

Glucose -

Protein 11.87g

Fat 6.07g

11%

Polyunsaturated fatty acids 3.29g

Monounsaturated fatty acids 1.61g

Saturated fatty acids 0.71g

Cholesterol 0.00mg

Sterols -

Iron 4.57mg

25%

Vitamin d 0.00ug

Calcium 47.00mg

Chromium -

Sodium 5.00mg

Iodine -

Copper 0.59mg

Salt 12.74mg

Selenium 8.50ug

15%

Vitamin e 2.44mg

16%

Zinc 3.10mg

39%

Vitamin c -

Vitamin b12 0.00ug

Vitamin a (rae) 0.71ug

Vitamin b1 0.36mg

33%

Vitamin b2 0.32mg

29%

Vitamin b6 0.49mg

37%

Manganese 2.03mg

113%

Magnesium 197.00mg

64%

Potassium 563.00mg

24%

Fluoride -

Phosphorus 457.00mg

65%

Vitamin k 0.00ug

Fibre, total 7.00g

Fibre, dietary -

Niacin equivalents 4.31mg

31%

Molybdenum -

Folate 92.00ug

23%

Alcohol 0.00g

Polyols -

Water 15.52g

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Quinoa

What is QUINOA?

Quinoa is a nutritious, gluten-free grain that is high in protein and contains all nine essential amino acids. It is also a good source of fiber, iron, magnesium, and other beneficial nutrients. Quinoa is versatile and can be used in a variety of dishes, making it a popular choice for health-conscious individuals and those with dietary restrictions.

What are the health benefits of quinoa?

Quinoa is a nutrient-rich grain that is high in protein, fiber, and various vitamins and minerals. It is also a good source of antioxidants and contains all nine essential amino acids, making it a complete protein. Additionally, quinoa is gluten-free, making it suitable for those with gluten intolerances or celiac disease.

QUINOA Health Risks

Quinoa is generally considered safe and healthy for most people. However, some individuals may experience an allergic reaction to quinoa, particularly those with a sensitivity to saponins, a natural compound found in quinoa. Additionally, consuming quinoa in excessive amounts may lead to digestive issues due to its high fiber content. It's important for individuals with known sensitivities or allergies to quinoa to consult with a healthcare professional before consuming it.

How much quinoa to eat per day?

The recommended serving size for quinoa is 1/2 to 1 cup per day. Quinoa is a nutritious whole grain that is high in protein and fiber, so incorporating it into your daily meals can be a healthy choice. However, it's important to balance your diet with a variety of foods, so moderation is key.

Quinoa Allergies

Quinoa is a gluten-free seed and is generally well-tolerated by most people. However, some individuals may have an allergy to quinoa, which can cause symptoms such as hives, itching, or difficulty breathing. If you suspect an allergy to quinoa, it's important to consult a healthcare professional for proper diagnosis and guidance.