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Quinoa

Quinoa, per 100 g: 120 kcal, 4.4 g protein, 21.3 g carbohydrate, 2.8 g fibre, 1.9 g fat. Figures are the USDA reference values for “Quinoa, cooked”.

At 100 g it reaches the EU threshold to be called a source of manganese, phosphorus, folate, copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

Source of protein15% of the energy in this food is proteinLow fat1.9 g fat per 100 gLow sugars0.9 g sugars per 100 gVery low sodium7 mg sodium per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy120 kcal
Protein4.4 g
Fat1.92 g
of which saturates0.231 g
of which monounsaturates0.528 g
of which polyunsaturates1.08 g
Carbohydrate21.3 g
of which sugars0.87 g
of which starch17.6 g
Fibre2.8 g
Water71.6 g
Cholesterol0 mg
Minerals
Calcium17 mg2.13%
Iron1.49 mg10.6%
Magnesium64 mg17.1%
Phosphorus152 mg21.7%
Potassium172 mg8.6%
Sodium7 mg
Zinc1.09 mg10.9%
Copper0.192 mg19.2%
Manganese0.631 mg31.6%
Selenium2.8 µg5.09%
Vitamins
Vitamin A0 µg
Vitamin D0 µg
Vitamin E0.63 mg5.25%
Vitamin K0 µg
Vitamin C0 mg
Thiamine (B1)0.107 mg9.73%
Riboflavin (B2)0.11 mg7.86%
Niacin (B3)0.412 mg2.57%
Vitamin B60.123 mg8.79%
Folate42 µg21%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Manganese31.6% NRV per 100 g
  • Manganese contributes to normal energy-yielding metabolism
  • Manganese contributes to the maintenance of normal bones
Source of Phosphorus21.7% NRV per 100 g
  • Phosphorus contributes to the maintenance of normal bones
  • Phosphorus contributes to normal energy-yielding metabolism
Source of Folate21% NRV per 100 g
  • Folate contributes to normal blood formation
  • Folate has a role in the process of cell division
Source of Copper19.2% NRV per 100 g
  • Copper contributes to normal energy-yielding metabolism
  • Copper contributes to the protection of cells from oxidative stress
Source of Magnesium17.1% NRV per 100 g
  • Magnesium contributes to normal energy-yielding metabolism
  • Magnesium contributes to normal muscle function
Source of protein14.7% of energy from protein
  • Protein contributes to a growth in muscle mass
  • Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Quinoa, cooked (FDC ID 168917). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.