Know what’s on your plate
Quinoa
Calories & nutrition facts
uncooked
Nutrition facts
Per 100 g% DV- Calories 368 kcal —
- Protein 14 g 28%
- Carbohydrate 57 g 21%
- Fat 6.1 g 8%
- Saturated fat 0.7 g 4%
- Fibre 7 g 25%
- Sugars 0 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 2.4 mg 16%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.36 mg 30%
- Riboflavin (B2) 0.32 mg 24%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 0.77 mg 15%
- Vitamin B6 0.49 mg 29%
- Folate (B9) 184 µg 46%
- Vitamin B12 0 µg 0%
- Choline 70.2 mg 13%
Minerals
- Calcium 47 mg 4%
- Iron 4.6 mg 25%
- Magnesium 197 mg 47%
- Phosphorus 457 mg 37%
- Potassium 563 mg 12%
- Zinc 3.1 mg 28%
- Copper 0.59 mg 66%
- Manganese 2 mg 88%
- Selenium 8.5 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 368 | 14 g | 57 g | 6.1 g |
| 1 × cup | 170 g | 626 | 24 g | 97 g | 10 g |
| 2 × cup | 340 g | 1251 | 48 g | 194 g | 21 g |
| ½ × cup | 85 g | 313 | 12 g | 49 g | 5.2 g |
| 3 × cup | 510 g | 1877 | 72 g | 292 g | 31 g |
| 4 × cup | 680 g | 2502 | 96 g | 389 g | 41 g |
Similar foods
Questions about Quinoa
How much quinoa should you cook per person?
Allow about 60–75 g of dry quinoa per person as a side dish, or around 75–90 g for a main meal. It expands considerably as it cooks.
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 the naturally bitter coating.
How do you cook quinoa so it turns out fluffy?
Use one part rinsed quinoa to two parts water or stock. Bring to the boil, cover and simmer gently for about 15 minutes, until the liquid is absorbed; leave it covered for 5 minutes, then fluff with a fork.
How should you store cooked quinoa?
Cool it promptly, then keep it in a sealed container in the fridge and use within 3–4 days. You can freeze portions in airtight containers and reheat them until piping hot.
What goes well with quinoa, and which dishes use it?
Its mild, nutty flavour works with roasted vegetables, herbs, lemon, beans and feta. Use it in tabbouleh-style salads, grain bowls, soups or stuffed peppers.
Can you use quinoa instead of rice or couscous?
Yes: serve cooked quinoa in place of either, or use it as a base for a grain bowl. Its grains are smaller and slightly springier than rice, while couscous is softer and less distinct.
Is quinoa a grain or a seed?
Quinoa is the seed of a flowering plant, not a true cereal grain. It is cooked and eaten much like a grain, which is why it is commonly grouped with cereal foods.
Source: USDA FoodData Central 168874 · per 100 g · carbohydrate per EU label, fibre excluded
