Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Quinoa |
|---|---|
Macronutrients | |
| Calorieskcal | 36818% DV |
| Proteing | 14.128% DV |
| Total fatg | 6.078% DV |
| Carbohydrateg | 64.223% DV |
| Fibreg | 725% DV |
| Waterg | 13.3 |
Fats | |
| Saturated fatg | 0.7064% DV |
| Monounsaturated fatg | 1.61 |
| Polyunsaturated fatg | 3.29 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0.047 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 2.98 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 2.4416% DV |
| Vitamin Kµg | 00% DV |
| Thiamin (B1)mg | 0.3630% DV |
| Riboflavin (B2)mg | 0.31824% DV |
| Niacin (B3)mg | 1.5210% DV |
| Pantothenic acid (B5)mg | 0.77215% DV |
| Vitamin B6mg | 0.48729% DV |
| Folateµg | 18446% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 70.213% DV |
Minerals | |
| Calciummg | 474% DV |
| Ironmg | 4.5725% DV |
| Magnesiummg | 19747% DV |
| Phosphorusmg | 45737% DV |
| Potassiummg | 56312% DV |
| Sodiummg | 50% DV |
| Zincmg | 3.128% DV |
| Coppermg | 0.5966% DV |
| Manganesemg | 2.0388% DV |
| Seleniumµg | 8.515% DV |
Other | |
| Beta-caroteneµg | 8 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 163 |
| Ashg | 2.38 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Quinoa |
|---|---|
| PhytatesPhosphate ester | Present |
| PolyphenolsPolyphenol (class) | Present |
| QuercetinFlavonol | Present |
| SaponinsGlycoside | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Quinoa |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Heart Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.