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Quinoa Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 114

% Daily Value *

Total Fat 2g %2

Saturated Fat 0g %1

Trans Fat ~g

Cholesterol 0mg %0

Sodium 7mg %0

Total Carbohydrate 21g %7

Dietary Fiber 3g %10

Total Sugars 1g

Protein 4g

Vitamin D 0.0IU %0

Calcium 17.0mg %1

Iron 1.5mg %8

Potassium 172mg %4

Phosphorus 152.0mg %15

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in quinoa

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin K 0.0µg %0

Vitamin A 5.0IU %0

Vitamin B3 (Niacin) 0.4mg %3

Choline, total 23.0mg %4

Vitamin E 0.6mg %4

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin B1 (Thiamin) 0.1mg %9

Vitamin B6 0.1mg %9

Minerals in quinoa

Sodium 7.0mg %0

Calcium 17.0mg %1

Potassium 172.0mg %5

Selenium 2.8µg %5

Zinc 1.1mg %8

Iron 1.5mg %8

Phosphorus 152.0mg %15

Magnesium 64.0mg %15

Copper 0.2mg %21

Manganese 0.6mg %27

Amino Acids in quinoa

Tyrosine 0.1g %9

Leucine 0.3g %9

Valine 0.2g %9

Isoleucine 0.2g %10

Lysine 0.2g %11

Threonine 0.1g %12

Methionine 0.1g %12

Histidine 0.1g %17

Tryptophan 0.1g %17

Phenylalanine 0.2g %20

Cystine 0.1g %21

Fatty Acids in quinoa

EPA 0.0g %0

DPA 0.0g %0

Omega-3 0.0g %1

DHA 0.0g %8

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of quinoa is 14.3/100 which makes it a excellent quality carbohydrate food.

14.3
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Quinoa has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 65
Valine 39 46
Isoleucine 30 39
Lysine 45 60
Threonine 23 33
Histidine 15 32
Tryptophan 6 13
Met+Cys 22 40
Phe+Tyr 30 67

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of quinoa is 1.2 which makes it a low energy density food.

1.2%
low ED
high ED
medium ED

How nutritious is this food?

Microutrients in quinoa as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that quinoa is lacking.

Nutrient Density Score for quinoa is 19/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

19%
low
excellent
good

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 55%

55%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

75% of insulinogenic calories

75%
low
high
medium