Nutrition Facts
Serving size 100g
Amount per serving
Calories 354
% Daily Value *
Total Fat 6g %9
Saturated Fat 1g %3
Trans Fat ~g
Cholesterol 0mg %0
Sodium 5mg %0
Total Carbohydrate 64g %22
Dietary Fiber 7g %25
Total Sugars ~g
Protein 14g
Vitamin D 0.0IU %0
Calcium 47.0mg %3
Iron 4.6mg %25
Potassium 563mg %14
Phosphorus 457.0mg %45
* 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 B12 0.0µg %0
Vitamin K 0.0µg %0
Vitamin A 14.0IU %0
Vitamin B3 (Niacin) 1.5mg %10
Choline, total 70.2mg %13
Vitamin B5 (Pantothenic acid) 0.8mg %15
Vitamin E 2.4mg %16
Vitamin B2 (Riboflavin) 0.3mg %24
Vitamin B1 (Thiamin) 0.4mg %30
Vitamin B6 0.5mg %37
Minerals in quinoa
Sodium 5.0mg %0
Calcium 47.0mg %4
Potassium 563.0mg %15
Selenium 8.5µg %15
Zinc 3.1mg %22
Iron 4.6mg %25
Phosphorus 457.0mg %46
Magnesium 197.0mg %47
Copper 0.6mg %66
Manganese 2.0mg %88
Amino Acids in quinoa
Tyrosine 0.3g %28
Leucine 0.8g %29
Valine 0.6g %30
Isoleucine 0.5g %34
Lysine 0.8g %34
Threonine 0.4g %37
Methionine 0.3g %40
Histidine 0.4g %54
Tryptophan 0.2g %56
Phenylalanine 0.6g %63
Cystine 0.2g %66
Fatty Acids in quinoa
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.05g %3
DHA 0.05g %24
"~" 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 10.9/100 which makes it a excellent quality carbohydrate food.
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 | 60 |
| Valine | 39 | 42 |
| Isoleucine | 30 | 36 |
| Lysine | 45 | 55 |
| Threonine | 23 | 30 |
| Histidine | 15 | 29 |
| Tryptophan | 6 | 12 |
| Met+Cys | 22 | 37 |
| Phe+Tyr | 30 | 61 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in quinoa is 1.6 which makes it a low P:E food.
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 3.7 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients 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.
vegetables
dairy & eggs
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
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for quinoa
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 63.34 | <4 |
| Zinc:Copper | 5.25 | <12 |
| Potassium:Sodium | 112.60 | >2 |
| Caclcium:Magnesium | 0.24 | <2 |
| Iron:Copper | 7.80 | <15 |
| Calcium:Phosphorus | 0.10 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
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