Grains And Cereals • Deep Nutrition Analytics
Quinoa, cooked
Quinoa, cooked is a grains and cereals providing 120 kcal per 100g serving, primarily fueled by carbohydrates (21.3g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 27% of the standard daily value (0.631 mg). A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 4.4 g
- Carbohydrates
- 21.3 g
- Fat
- 1.9 g
- Fiber
- 2.8 g
Carbohydrate Quality & Sustained Energy
Quinoa, cooked delivers 21.3g of carbohydrates balanced with 2.8g of fiber, yielding 18.5g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 4.4 g |
| Fiber, total dietary | 2.8 g |
| Total lipid (fat) | 1.9 g |
| Energy | 503 kJ |
| Carbohydrate, by difference | 21.3 g |
| Energy | 120 kcal |
| Total Sugars | 0.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.6 mg |
| Copper | 0.2 mg |
| Magnesium | 64 mg |
| Phosphorus | 152 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin A, IU | 5 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 64 mg |
| Phosphorus, P | 152 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 17 mg |
| Potassium, K | 172 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 2.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.8 g |
| Starch | 17.6 g |
| Tocopherol, delta | 0.1 mg |
| Folate, food | 42 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 42 µg |
| Serine | 0.2 g |
| Tocopherol, gamma | 1.2 mg |
| Niacin | 0.4 mg |
| Tocopherol, beta | 0 mg |
| Water | 71.6 g |
| Tryptophan | 0.1 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.6 g |
| Glycine | 0.2 g |
| Proline | 0.2 g |
| Folate, DFE | 42 µg |
| Isoleucine | 0.2 g |
| Leucine | 0.3 g |
| Lysine | 0.2 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Fatty acids, total saturated | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Carotene, beta | 3 µg |
| Lutein + zeaxanthin | 53 µg |
| Choline, total | 23 mg |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.5 g |
| PUFA 18:2 | 1 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.5 g |
| Fatty acids, total polyunsaturated | 1.1 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup185 g
Compare Quinoa, cooked with Category Peers
Millet, cooked vs Quinoa, cooked
Compared to Millet, cooked, Quinoa, cooked has 10% less carbohydrates and 1% higher calories per 100g.
Quinoa, cooked vs Rice, white, long-grain, parboiled, enriched, cooked
Compared to Rice, white, long-grain, parboiled, enriched, cooked, Quinoa, cooked has 18% less carbohydrates and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Quinoa, cooked?
A standard 100-gram serving of Quinoa, cooked contains 120 calories (502 kJ), alongside 4.4g of protein, 21.3g of carbohydrates, and 1.9g of fat.
In common serving sizes:- 185g (cup): ~222 kcal
Is Quinoa, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 18.5g of net carbs per 100g (21.3g total carbs minus 2.8g fiber), consuming Quinoa, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Quinoa, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Quinoa, cooked are:
- Manganese: 0.631 mg (27% of your daily value)
- Copper: 0.192 mg (21% of your daily value)
- Magnesium: 64 mg (15% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168917).