Cooked quinoa

Regional seasonality

Region

Available locally all year. — Western Europe

Nutritional values (per 100g)

Calories120 kcal
Proteins4.4 g
Carbohydrates21.3 g
Fats1.92 g
Fiber2.8 g
Sodium0.007 g
Sugars0.87 g

Detailed nutrition enriched from Canadian Nutrient File — Grains, quinoa, cooked

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.

What is a FAO/WHO Codex daily reference?

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

Minerals Calcium, iron, potassium and more 9 nutrients

Calcium 17 mg1.7% of daily reference Codex NRV-R: 1000 mg/day
Iron 1.49 mg6.8–11% of daily reference Codex NRV-R: 14–22 mg/day
Magnesium 64 mg21% of daily reference Codex NRV-R: 310 mg/day
Phosphorus 152 mg22% of daily reference Codex NRV-R: 700 mg/day
Potassium 172 mg4.9% of daily target Codex NRV-NCD: target 3500 mg/day
Sodium 7 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
Zinc 1.09 mg7.8–9.9% of daily reference Codex NRV-R: 11–14 mg/day
Copper 0.192 mg21% of daily reference Codex NRV-R: 900 µg/day
Manganese 0.631 mg21% of daily reference Codex NRV-R: 3 mg/day

Vitamins Fat- and water-soluble vitamins 23 nutrients

Retinol 0 µg
Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
Beta carotene 3 µg
Alpha carotene 0 µg
Vitamin D (International Units) 0 IU
Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
Beta cryptoxanthin 0 µg
Lycopene 0 µg
Lutein and zeaxanthin 53 µg
Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
Thiamine 0.107 mg8.9% of daily reference Codex NRV-R: 1.2 mg/day
Riboflavin 0.11 mg9.2% of daily reference Codex NRV-R: 1.2 mg/day
Niacin (nicotinic acid) preformed 0.412 mg2.7% of daily reference Codex NRV-R: 15 mg NE/day
Total niacin equivalent 1.28 mg NE8.5% of daily reference Codex NRV-R: 15 mg NE/day
Pantothenic acid 0.268 mg5.4% of daily reference Codex NRV-R: 5 mg/day
Vitamin B-6 0.123 mg9.5% of daily reference Codex NRV-R: 1.3 mg/day
Total folacin 42 µg
Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Choline, total 23 mg
Vitamin K (phylloquinone) 0 µg
Folic acid 0 µg
Naturally occurring folate 42 µg
Dietary folate equivalents 42 µg11% of daily reference Codex NRV-R: 400 µg DFE/day

Fatty acids Saturated and unsaturated fatty acids 28 nutrients

Cholesterol 0 mg
Fatty acids, trans, total 0 g
Fatty acids, saturated, total 0.231 g1.2% of daily maximum Codex NRV-NCD: maximum 20 g/day
Fatty acids, saturated, 4:0, butanoic 0 g
Fatty acids, saturated, 6:0, hexanoic 0 g
Fatty acids, saturated, 8:0, octanoic 0 g
Fatty acids, saturated, 10:0, decanoic 0 g
Fatty acids, saturated, 12:0, dodecanoic 0 g
Fatty acids, saturated, 14:0, tetradecanoic 0 g
Fatty acids, saturated, 16:0, hexadecanoic 0.196 g
Fatty acids, saturated, 18:0, octadecanoic 0.012 g
Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.465 g
Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.974 g
Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.085 g
Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.003 g
Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
Fatty acids, monounsaturated, 20:1, eicosenoic 0.031 g
Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0.027 g
Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
Fatty acids, monounsaturated, total 0.528 g
Fatty acids, polyunsaturated, total 1.08 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, 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 0.87 g

Other compounds Additional compounds measured by CNF 22 nutrients

Alcohol 0 g
Moisture 71.6 g
Caffeine 0 mg
Theobromine 0 mg
Tryptophan 0.052 g
Threonine 0.131 g
Isoleucine 0.157 g
Leucine 0.261 g
Lysine 0.239 g
Methionine 0.096 g
Cystine 0.063 g
Phenylalanine 0.185 g
Tyrosine 0.083 g
Valine 0.185 g
Arginine 0.34 g
Histidine 0.127 g
Alanine 0.183 g
Aspartic acid 0.353 g
Glutamic acid 0.58 g
Glycine 0.216 g
Proline 0.24 g
Serine 0.176 g

Description

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