Grains And Cereals • Deep Nutrition Analytics
Quinoa, uncooked
Quinoa, uncooked is a grains and cereals providing 368 kcal per 100g serving, primarily fueled by carbohydrates (64.2g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 88% of the standard daily value (2.03 mg). While caloric density is concentrated at 3.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 14.1 g
- Carbohydrates
- 64.2 g
- Fat
- 6.1 g
- Fiber
- 7 g
Carbohydrate Quality & Sustained Energy
Quinoa, uncooked delivers 64.2g of carbohydrates balanced with 7g of fiber, yielding 57.2g 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 |
|---|---|
| Fiber, total dietary | 7 g |
| Protein | 14.1 g |
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 64.2 g |
| Energy | 368 kcal |
| Energy | 1540 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2 mg |
| Copper | 0.6 mg |
| Magnesium | 197 mg |
| Phosphorus | 457 mg |
| Vitamin B6 | 0.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 14 IU |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin B-6 | 0.5 mg |
| Vitamin K (Menaquinone-4) | 1.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 197 mg |
| Phosphorus, P | 457 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 2 mg |
| Calcium, Ca | 47 mg |
| Potassium, K | 563 mg |
| Zinc, Zn | 3.1 mg |
| Selenium, Se | 8.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 8 µg |
| Cryptoxanthin, beta | 1 µg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 184 µg |
| Folate, food | 184 µg |
| Tocopherol, delta | 0.3 mg |
| Fatty acids, total saturated | 0.7 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 24:1 c | 0 g |
| Ash | 2.4 g |
| Starch | 52.2 g |
| Water | 13.3 g |
| Lutein + zeaxanthin | 163 µg |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, gamma | 4.5 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 70.2 mg |
| Betaine | 630 mg |
| SFA 16:0 | 0.6 g |
| SFA 18:0 | 0 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 1.4 g |
| PUFA 18:2 | 3 g |
| PUFA 18:3 | 0.3 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.8 g |
| Cystine | 0.2 g |
| Valine | 0.6 g |
| Arginine | 1.1 g |
| Histidine | 0.4 g |
| Aspartic acid | 1.1 g |
| Serine | 0.6 g |
| Folate, DFE | 184 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.6 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.7 g |
| Proline | 0.8 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 563 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.6 mg of dietary iron (25% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup170 g
Compare Quinoa, uncooked with Category Peers
Quinoa, uncooked vs Amaranth grain, uncooked
Compared to Amaranth grain, uncooked, Quinoa, uncooked has 4% more fiber and 1% lower calories per 100g.
Quinoa, uncooked vs Einkorn, grain, dry, raw
Compared to Einkorn, grain, dry, raw, Quinoa, uncooked has 21% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Quinoa, uncooked?
A standard 100-gram serving of Quinoa, uncooked contains 368 calories (1540 kJ), alongside 14.1g of protein, 64.2g of carbohydrates, and 6.1g of fat.
In common serving sizes:- 170g (cup): ~626 kcal
Is Quinoa, uncooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 57.2g of net carbs per 100g (64.2g total carbs minus 7g fiber), consuming Quinoa, uncooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Quinoa, uncooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Quinoa, uncooked are:
- Manganese: 2.03 mg (88% of your daily value)
- Copper: 0.59 mg (66% of your daily value)
- Magnesium: 197 mg (47% 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 168874).