United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  20137, Quinoa, cooked
heading Nutrient Unit
Value per 100 g

cup 185 g
Proximates Water g 71.61 132.48
Proximates Energy kcal 120 222
Proximates Protein g 4.40 8.14
Proximates Total lipid (fat) g 1.92 3.55
Proximates Carbohydrate, by difference g 21.30 39.41
Proximates Fiber, total dietary g 2.8 5.2
Proximates Sugars, total g 0.87 1.61
Minerals Calcium, Ca mg 17 31
Minerals Iron, Fe mg 1.49 2.76
Minerals Magnesium, Mg mg 64 118
Minerals Phosphorus, P mg 152 281
Minerals Potassium, K mg 172 318
Minerals Sodium, Na mg 7 13
Minerals Zinc, Zn mg 1.09 2.02
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0
Vitamins Thiamin mg 0.107 0.198
Vitamins Riboflavin mg 0.110 0.204
Vitamins Niacin mg 0.412 0.762
Vitamins Vitamin B-6 mg 0.123 0.228
Vitamins Folate, DFE µg 42 78
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0
Vitamins Vitamin A, IU IU 5 9
Vitamins Vitamin E (alpha-tocopherol) mg 0.63 1.17
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 0.231 0.427
Lipids Fatty acids, total monounsaturated g 0.528 0.977
Lipids Fatty acids, total polyunsaturated g 1.078 1.994
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0