Quinoa (raw) nutrition facts
Per 1 cup · 170 g
of a 2,000 cal day
- Protein24g15% of calories
- Carbs109g70% of calories
- Fat10g15% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa (raw) (1 cup, 170 g) has 626 calories, with 24 g of protein, 109 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (48% DV), dietary fiber (43% DV) and Vitamin E (28% DV).
High in
20%+ of the daily value
- Protein48%
- Dietary fiber43%
- Vitamin E28%
- Thiamine51%
- Riboflavin (B2)42%
- Vitamin B664%
Good source of
10–19% of the daily value
- Niacin16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (170 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 313 μg | 78% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 8 mg | 97% |
| Potassium | 957 mg | 20% |
| Magnesium | 335 mg | 80% |
| Phosphorus | 777 mg | 111% |
| Zinc | 5 mg | 48% |
| Copper | 1 mg | 111% |
| Manganese | 3 mg | 150% |
| Selenium | 14 μg | 26% |
Full breakdown · 30 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 14 μg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 89 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
222 calQuinoa (cooked)1 cup−404 cal
440 calChange Quinoa & Brown Rice, Organic1 pouch of Seeds−186 cal
180 calKirkland Signature Quinoa¼ cup dry−446 cal
170 calGreat Value Tr-Color Quinoa¼ cup dry−456 cal
280 calChange Quinoa & Brown Rice with Garlic1 pouch of Seeds−346 cal
150 calTrader Joe's Organic Tricolor Quinoa¼ cup dry−476 cal
Burning 626 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 119minWalking (3.5 mph)
- 75minCycling (moderate)
- 52minRunning (6 mph)
- 88minSwimming laps
Common questions
How many calories are in Quinoa (raw)?
One serving of Quinoa (raw) (1 cup) has 626 calories, which works out to 368 calories per 100 g. That is about 31% of a 2,000-calorie day.
Is Quinoa (raw) high in protein?
It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 97 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa (raw)?
8.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
