Dry quinoa

Regional seasonality

Available locally all year. — Western Europe

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

Nutritional values (per 100g)

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

Per 100 g

Vitamins, minerals & more

Explore the full nutrient profile reported for this ingredient.

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.

Minerals Calcium, iron, potassium and more 9 nutrients
  • 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
  • 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 18 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, total 0.706 g3.5% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • 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

Description

Dry quinoa is a cereal, grain, flour, or grain-based food.

Cook with it

Recipes using this ingredient