Quinoa, uncooked Nutrition Facts
Quick answer
One 100 g serving of quinoa, uncooked has 368 calories, 64.2 g of carbs, and 7 g of fiber.
Low-sodium
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
625.6
| Amount | %DV* | |
|---|---|---|
| Fat | 10.4 g | 13% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8.5 mg | 0% |
| Carbs | 109.1 g | 40% |
| Fiber | 11.9 g | 43% |
| Protein | 24 g | 48% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 79.9 mg | 6% |
| Iron | 7.8 mg | 43% |
| Potassium | 957.1 mg | 20% |
| Magnesium | 334.9 mg | 80% |
| Zinc | 5.3 mg | 48% |
| Vitamin A | 1.7 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 15%
Carbs 70%
Fat 15%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (170 g) of quinoa, uncooked?
A cup (170 g) serving of quinoa, uncooked has 625.6 calories, per USDA FoodData Central.
Is quinoa, uncooked high in magnesium?
Yes — a 100 g serving of quinoa, uncooked has 197 mg of magnesium, or 47% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."