Nutritional information for Quinoa cooked (per 1/2 cup – 92g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 2.6 | 8.7 | – | 10.4 | Good |
| Omega 3 (mg) | 0 | 0 | – | 0 | – |
| Omega 6 (mg) | 0 | 0 | – | 0 | – |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 4.7 | 0.2 | – | 0.2 | – |
| Vitamin C (mg) | 0 | 0 | – | 0 | – |
| Vitamin E (mg) | 0.6 | 6 | – | 6 | – |
| Vitamin K (mcg) | 0 | 0 | – | 0 | – |
| Thiamin – B1 (mg) | 0.1 | 8.3 | – | 9.1 | – |
| Riboflavin – B2 (mg) | 0.1 | 7.7 | – | 9.1 | – |
| Niacin – B3 (mg) | 0.4 | 2.5 | – | 2.9 | – |
| Pantothenic Acid – B5 (mg) | 0 | 0 | – | 0 | – |
| Vitamin B6 (mg) | 0.1 | 7.7 | – | 5.9 | – |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 38.9 | 9.7 | – | 9.7 | – |
| Choline (mg) | 0 | 0 | – | 0 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 15.8 | 1.6 | – | 1.6 | – |
| Copper (mg) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Iron (mg) | 1.4 | 17.5 | Good | 7.8 | – |
| Magnesium (mg) | 59 | 14 | Good | 18.4 | Good |
| Manganese (mg) | 0.6 | 26.1 | Excellent | 33.3 | Excellent |
| Phosphorus (mg) | 140.5 | 14.1 | Good | 14.1 | Good |
| Potassium (mg) | 159 | 4.2 | – | 5.7 | – |
| Selenium (mcg) | 2.6 | 3.7 | – | 4.3 | – |
| Sodium (mg) | 6.5 | 0.4 | – | 0.4 | – |
| Zinc (mg) | 1 | 9.1 | – | 12.5 | Good |
For Table Legend & Data Sources Information click here.
Other nutritional information for Quinoa cooked (per 1/2 cup – 92g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 106 | – |
| Kilojoules (kJ) | 443.5 | – |
| Glycemic Index (GI) | – | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | – | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 19.7 | 69.4 |
| Fat (g) | 1.8 | 15.3 |
| Protein (g) | 4.1 | 15.3 |
For Table Legend & Data Sources Information click here.
