Know what’s on your plate
Quinoa
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 120 kcal —
- Protein 4.4 g 9%
- Carbohydrate 19 g 7%
- Fat 1.9 g 2%
- Saturated fat 0.2 g 1%
- Fibre 2.8 g 10%
- Sugars 0.9 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.63 mg 4%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.41 mg 3%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 42 µg 11%
- Vitamin B12 0 µg 0%
- Choline 23 mg 4%
Minerals
- Calcium 17 mg 1%
- Iron 1.5 mg 8%
- Magnesium 64 mg 15%
- Phosphorus 152 mg 12%
- Potassium 172 mg 4%
- Zinc 1.1 mg 10%
- Copper 0.19 mg 21%
- Manganese 0.63 mg 27%
- Selenium 2.8 µg 5%
- Iodine 0.15 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 120 | 4.4 g | 19 g | 1.9 g |
| 1 × cup | 185 g | 222 | 8.1 g | 34 g | 3.6 g |
| 2 × cup | 370 g | 444 | 16 g | 69 g | 7.1 g |
| ½ × cup | 92.5 g | 111 | 4.1 g | 17 g | 1.8 g |
| 3 × cup | 555 g | 666 | 24 g | 103 g | 11 g |
| 4 × cup | 740 g | 888 | 33 g | 137 g | 14 g |
Similar foods
- Quinoa flour380 kcal / 100 g
- Red quinoacooked153 kcal / 100 g
- Quinoa graincooked, without oil, without salt114 kcal / 100 g
- White quinoacooked132 kcal / 100 g
- Quinoa taboulehwith salt82 kcal / 100 g
- Couscouscooked112 kcal / 100 g
- Amaranthcooked103 kcal / 100 g
- Pastacooked, enriched, without added salt158 kcal / 100 g
- Black quinoacooked133 kcal / 100 g
Questions about Quinoa
Do you need to rinse quinoa before cooking it?
Yes. Rinse it in a fine-mesh sieve under cold running water, rubbing the grains together, until the water runs clear; this removes bitter-tasting saponins from the outside.
How do you cook quinoa so it comes out fluffy?
Use one part rinsed quinoa to two parts water. Bring to a boil, cover and simmer gently for about 15 minutes, until the grains have absorbed the water and their little tails have uncurled; rest off the heat for 5 minutes, then fluff with a fork.
How long does cooked quinoa keep in the fridge?
Cool it promptly, then store it in a covered container in the fridge and use within 3–4 days. You can also freeze cooked quinoa in small portions; defrost it in the fridge or reheat it straight from frozen until steaming hot.
What can you make with quinoa besides a side dish?
Toss cooled quinoa into a tabbouleh-style salad with parsley, mint, tomato, cucumber, lemon and olive oil. It also works in stuffed peppers, veggie burgers, soups and breakfast porridge cooked with milk or a plant-based drink.
Can you use quinoa instead of couscous?
Yes: use cooked quinoa in place of couscous in salads or alongside stews. Quinoa has a more distinct, slightly nutty taste and its grains stay separate when fluffed; couscous is softer and cooks more quickly.
Is quinoa a grain or a seed?
Quinoa is the seed of a leafy plant, not a cereal grass, so it is often called a pseudocereal. It cooks and is eaten much like grains such as rice, and its small curled sprout is a useful sign that it is cooked.
Source: USDA FoodData Central 168917 · per 100 g · carbohydrate per EU label, fibre excluded
