Quinoa, cooked
Per 100 g, Quinoa, cooked provides 120 kcal, making it a moderate-calorie food. It contains 4.4 g of protein, 21.3 g of carbohydrate and 1.92 g of fat, with 2.8 g of dietary fibre.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 4.4 g | 9% |
| Total fat | 1.92 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Carbohydrates | 21.3 g | 8% |
| Fibre | 2.8 g | 10% |
| Sodium | 7 mg | 0% |
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.49 mg | 8% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Quinoa
Cooked quinoa is a fluffy, slightly nutty seed, technically not a cereal grain but used much like one in grain bowls, salads, and as a rice alternative. A 100 g serving provides 120 kcal, 4.4 g of protein, 21.3 g of carbohydrate and 2.8 g of fibre, with a small 1.92 g of fat, most of it unsaturated (only 0.23 g saturated).
It offers a reasonably well-rounded mineral profile for a cooked grain-like food, with 64 mg of magnesium, 172 mg of potassium and 1.49 mg of iron per 100 g, while sodium stays low at just 7 mg unless salted during cooking. Quinoa is often highlighted for containing all nine essential amino acids, a feature less common among plant staples, though its overall protein content per 100 g cooked is still modest compared with meat or dairy. Rinsing it before cooking helps remove the natural bitter coating called saponin.