United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  20137, Quinoa, cooked
Food Group: Cereal Grains and Pasta
Scientific Name:  Chenopodium quinoa Willd.
Carbohydrate Factor: 4   Fat Factor:9   Protein Factor: 4   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 150 g
# of Data Points Std. Error
cup 185 g
Proximates Water 1 g 107.41 3 3.950 132.48
Proximates Energy kcal 180 -- -- 222
Proximates Energy kJ 754 -- -- 931
Proximates Protein 1 g 6.60 3 0.820 8.14
Proximates Total lipid (fat) 1 g 2.88 3 0.270 3.55
Proximates Ash 1 g 1.14 3 0.100 1.41
Proximates Carbohydrate, by difference g 31.95 -- -- 39.41
Proximates Fiber, total dietary 1 g 4.2 3 0.300 5.2
Proximates Sugars, total g 1.30 -- -- 1.61
Proximates Starch 1 g 26.45 3 2.180 32.62
Minerals Calcium, Ca 1 mg 26 3 2.000 31
Minerals Iron, Fe 1 mg 2.23 3 0.290 2.76
Minerals Magnesium, Mg 1 mg 96 3 12.000 118
Minerals Phosphorus, P 1 mg 228 3 29.000 281
Minerals Potassium, K 1 mg 258 3 25.000 318
Minerals Sodium, Na 1 mg 10 3 3.000 13
Minerals Zinc, Zn 1 mg 1.64 3 0.210 2.02
Minerals Copper, Cu 1 mg 0.288 3 0.031 0.355
Minerals Manganese, Mn 1 mg 0.947 3 0.145 1.167
Minerals Selenium, Se 1 µg 4.2 3 0.500 5.2
Vitamins Vitamin C, total ascorbic acid mg 0.0 -- -- 0.0
Vitamins Thiamin 1 mg 0.161 3 0.022 0.198
Vitamins Riboflavin 1 mg 0.165 3 0.021 0.204
Vitamins Niacin 1 mg 0.618 3 0.073 0.762
Vitamins Vitamin B-6 1 mg 0.184 3 0.033 0.228
Vitamins Folate, total 1 µg 63 3 3.000 78
Vitamins Folic acid µg 0 -- -- 0
Vitamins Folate, food 1 µg 63 3 3.000 78
Vitamins Folate, DFE µg 63 -- -- 78
Vitamins Choline, total mg 34.5 -- -- 42.5
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00
Vitamins Vitamin A, RAE µg 0 -- -- 0
Vitamins Retinol µg 0 -- -- 0
Vitamins Carotene, beta µg 4 -- -- 6
Vitamins Carotene, alpha µg 0 -- -- 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0
Vitamins Vitamin A, IU IU 8 -- -- 9
Vitamins Lycopene µg 0 -- -- 0
Vitamins Lutein + zeaxanthin µg 80 -- -- 98
Vitamins Vitamin E (alpha-tocopherol) 1 mg 0.95 3 0.120 1.17
Vitamins Vitamin E, added mg 0.00 -- -- 0.00
Vitamins Tocopherol, beta 1 mg 0.04 3 0.007 0.06
Vitamins Tocopherol, gamma 1 mg 1.78 3 0.330 2.20
Vitamins Tocopherol, delta 1 mg 0.17 3 0.030 0.20
Vitamins Tocotrienol, alpha 1 mg 0.00 3 0.000 0.00
Vitamins Tocotrienol, beta 1 mg 0.00 3 0.000 0.00
Vitamins Tocotrienol, gamma 1 mg 0.00 3 0.000 0.00
Vitamins Tocotrienol, delta 1 mg 0.00 3 0.000 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0
Vitamins Vitamin D IU 0 -- -- 0
Vitamins Vitamin K (phylloquinone) µg 0.0 -- -- 0.0
Lipids Fatty acids, total saturated g 0.347 -- -- 0.427
Lipids 4:0 g 0.000 -- -- 0.000
Lipids 6:0 g 0.000 -- -- 0.000
Lipids 8:0 g 0.000 -- -- 0.000
Lipids 10:0 g 0.000 -- -- 0.000
Lipids 12:0 g 0.000 -- -- 0.000
Lipids 14:0 g 0.000 -- -- 0.000
Lipids 16:0 g 0.294 -- -- 0.363
Lipids 18:0 g 0.018 -- -- 0.022
Lipids Fatty acids, total monounsaturated g 0.792 -- -- 0.977
Lipids 16:1 undifferentiated g 0.000 -- -- 0.000
Lipids 18:1 undifferentiated g 0.698 -- -- 0.860
Lipids 20:1 g 0.046 -- -- 0.057
Lipids 22:1 undifferentiated g 0.041 -- -- 0.050
Lipids Fatty acids, total polyunsaturated g 1.617 -- -- 1.994
Lipids 18:2 undifferentiated g 1.461 -- -- 1.802
Lipids 18:3 undifferentiated g 0.128 -- -- 0.157
Lipids 18:4 g 0.000 -- -- 0.000
Lipids 20:4 undifferentiated g 0.005 -- -- 0.006
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000
Lipids 22:6 n-3 (DHA) g 0.022 -- -- 0.028
Lipids Cholesterol mg 0 -- -- 0
Amino Acids Tryptophan 1 g 0.078 -- -- 0.096
Amino Acids Threonine 1 g 0.197 -- -- 0.242
Amino Acids Isoleucine 1 g 0.235 -- -- 0.290
Amino Acids Leucine 1 g 0.392 -- -- 0.483
Amino Acids Lysine 1 g 0.358 -- -- 0.442
Amino Acids Methionine 1 g 0.144 -- -- 0.178
Amino Acids Cystine 1 g 0.095 -- -- 0.117
Amino Acids Phenylalanine 1 g 0.277 -- -- 0.342
Amino Acids Tyrosine 1 g 0.124 -- -- 0.154
Amino Acids Valine 1 g 0.277 -- -- 0.342
Amino Acids Arginine 1 g 0.510 -- -- 0.629
Amino Acids Histidine 1 g 0.191 -- -- 0.235
Amino Acids Alanine 1 g 0.274 -- -- 0.339
Amino Acids Aspartic acid 1 g 0.529 -- -- 0.653
Amino Acids Glutamic acid 1 g 0.870 -- -- 1.073
Amino Acids Glycine 1 g 0.324 -- -- 0.400
Amino Acids Proline 1 g 0.360 -- -- 0.444
Amino Acids Serine 1 g 0.264 -- -- 0.326
Other Alcohol, ethyl g 0.0 -- -- 0.0
Other Caffeine mg 0 -- -- 0
Other Theobromine mg 0 -- -- 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program, Wave 9o , 2005  Beltsville MD  
Langual Code(s)

  • A0125 GRAIN OR STARCH PRODUCT (US CFR)
  • A1290 2000 CEREAL GRAINS AND PASTA (USDA SR)
  • B2027 QUINOA
  • C0155 SEED
  • E0150 WHOLE, NATURAL SHAPE
  • F0014 FULLY HEAT-TREATED
  • G0012 COOKED BY MOIST HEAT
  • H0148 WATER ADDED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION