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Quinoa

Dry quinoa

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories368 kcal
  • Proteins14.1 g
  • Carbohydrates64.2 g
  • Fats6.07 g
  • Fiber6.89 g
  • Sodium0.005 g
  • Sugars2.66 g
  • CO₂ footprint120 g
Detailed nutrition enriched from Canadian Nutrient File — Grains, quinoa, dry

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.706 g3.5% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 47 mg4.7% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 4.57 mg21–33% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 66 nutrients
Minerals Calcium, iron, potassium and more 7 nutrients
  • Magnesium 197 mg64% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 457 mg65% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 563 mg16% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 5 mg0.3% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 3.1 mg22–28% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.59 mg66% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 2.03 mg68% of daily reference Codex NRV-R: 3 mg/day
Vitamins Fat- and water-soluble vitamins 18 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 1 µg0.1% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 8 µg
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.36 mg30% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.318 mg27% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 1.52 mg10% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 4.19 mg NE28% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.772 mg15% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.487 mg37% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 184 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 70.2 mg
  • Folic acid 0 µg
  • Naturally occurring folate 184 µg
  • Dietary folate equivalents 184 µg46% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 17 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.6 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.037 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 1.42 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 2.98 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.26 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 1.61 g
  • Fatty acids, polyunsaturated, total 3.29 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.26 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 2.66 g
Other compounds Additional compounds measured by CNF 23 nutrients
  • Alcohol 0 g
  • Moisture 13.3 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Betaine 630 mg
  • Tryptophan 0.16 g
  • Threonine 0.421 g
  • Isoleucine 0.504 g
  • Leucine 0.84 g
  • Lysine 0.766 g
  • Methionine 0.309 g
  • Cystine 0.2 g
  • Phenylalanine 0.593 g
  • Tyrosine 0.267 g
  • Valine 0.594 g
  • Arginine 1.09 g
  • Histidine 0.407 g
  • Alanine 0.588 g
  • Aspartic acid 1.13 g
  • Glutamic acid 1.87 g
  • Glycine 0.694 g
  • Proline 0.773 g
  • Serine 0.567 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Dried quinoa seeds, a gluten-free pseudo-grain rich in protein. Rinse, then cook for about 15 minutes.

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