Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. Its rich in vitamins, minerals, plant compounds, and antioxidants. Source: Nutrient data for this listing was provided by USDA SR-21. doi:10.1016/j.jaci.2017.12.771. The glycemic index of quinoa is estimated to be under 55, making it a low-glycemic food. The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. Quinoa is naturally low in sodium and rich in fiber and protein, making it a filling, nutritious replacement for refined grains. Black quinoa is a bit earthier and sweeter than the mild taste of white quinoa. Cooked quinoa contains more fiber than brown rice and yellow corn (11). Some amino acids are essential, as your body cannot produce them, making it necessary to acquire them from your diet. Cool, cool. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Chia seeds are versatile and packed with nutrients. User Agreement (updated 5/25/18) A 3.5-ounce (100 gram) serving of cooked quinoa provides about 2 grams of fat. Magnesium is part of many metabolic processes in the body, including some that help to regulate blood sugar. After rinsing your dried quinoa, cook it according to the package directionsgenerally by placing it in a saucepan with twocups of water (or low sodium vegetable or chicken broth) for every one cup of quinoa. Finally, quinoa experienced a rebirth in the USA, which began to rise centuries after the 1970s. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The United Nations declared 2013 The International Year of Quinoa due to the seeds potential to contribute to worldwide food security (4). Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. Quinoa is considered a complete protein source, which means that it provides all nine essential amino acids (7, 18, 19). The seeds can also be sprouted, ground, and used as flour or popped like popcorn. Although quinoa (pronounced KEEN-wah) is prepared and consumed like a cereal grain, its categorized as a pseudocereal, as it doesnt grow on grass like wheat, oats, and rice. White quinoa is the most common, with a smoother texture. Its weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. Its taste can vary from bitter to sweet (2). It has a very low Glycemic Index (GI) and a high level of low-carbohydrate carbs releasing energy equally over time, which helps control blood sugar levels. Quinoa - 50g Serving Size: 50 g 60 Cal 71% 10.5g Carbs 15% 1g Fat 14% 2g Protein Track macros, calories, and more with MyFitnessPal. Join the F#ck the Food Police movement. 23 Unbelievable Quinoa Benefits for Your Stronger Health, Quinoa Benefits, Nutrition, And Its Side Effects, Benefits of Honey for Health And Its Side Effects, Low Calorie High Protein Foods Your Daily Needs, Calories In Egg White: Protein, Fat, And Cholesterol. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Here are the main vitamins and minerals in quinoa: Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. and Privacy Policy and Cookie Statement This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Eating a low-glycemic-index diet may be linked to a lower risk of diabetes and cardiovascular disease (9, 10). Heart Healthy. Cooked quinoa comprises 71% carbohydrates, 14.6% protein, and 14.2% fat. . You can store dry or cooked quinoa for longer in the freezer in an airtight freezer container. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. ), Food groups and risk of type 2 diabetes mellitus: A systematic review and meta-analysis of prospective studies, Association of quinoa and apple sensitization. Although quinoa can be packed with protein it has the right value. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Percentages are based on a diet of 2000 calories a day. Activity / Exercise Calories Burned Calculator. Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories Brown rice has 218 calories They are within a similar range, but brown rice has a slight advantage in this faceoff. In addition, it offers iron, zinc, potassium, calcium and vitamin E. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Caloric Ratio. Lastly, due to the high protein content (4.4g per 100g cooked), quinoa is ideal if you are a vegetarian and want to increase the amount of non-vegetarian protein in your diet make sure you still get the recommended diet of 0.75g Protein per kilogram. Fat 61.8 g. 5.2/67g left. Use of and/or registration on any portion of this site constitutes acceptance of our Foods that are nutritious without being filling are considered better choices for healthy weight gain. 1 cup of uncooked quinoa contains about 626 calories, 24.0g of protein, 10.3g of fat, 109.1g of carbohydrates, and 11.9g of fiber. Carb Manager Menu. Quinoa is a complete protein, unlike many plant-based proteins. Amount Per Serving Calories 120 Cals from Fat 18: Water: n/a g: Total Fat: 2.00 g: Saturated Fat . Quinoa is generally well tolerated but contains phytates and oxalates. Thats why comparing the two is helpful when you consider quinoa as an alternative to rice-based diets. 2018;141(2):AB243. Place raw dried quinoa seed into a fine strainer to rinse. Activity / Exercise Calories Burned Calculator. This is a detailed article about almonds and their health benefits. Food Nutrition Facts and Free Calorie Counter | CalorieKing Knowledge can be a good thing. Keep in mind that the antioxidant levels may decrease with cooking (46, 47). All articles have been carefully researched and details are cited to support the topic. 2016;69:371-376. doi:10.1016/j.jcs.2016.05.004. Food Nutrition Facts and Free Calorie Counter | CalorieKing Disconnect from diet culture and reconnect with yourself. Calorie Goal 1940 Cal 60/2000Cal left Fitness Goals: Heart Healthy Fat 66 g 1/67g left Sodium 2300 mg --/2300mg left Cholesterol 300 mg Quinoa and rice share many characteristics nutritious food, taste, and texture. Quinoa is available in grocery stores all year round. 5 Whole Grains to Keep Your Family Healthy. The finished product should be fluffy and light. Foods that are both nutritious and filling are considered better choices for weight loss. How Much Water Do I Really Need to Drink. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Quinoa, uncooked. One cup (185 grams) of cooked quinoa contains 222 calories. Data from USDA National Nutrient Database. These effects can be reduced by rinsing and soaking quinoa before cooking. 170 g of Quinoa, uncooked contains 1.70 mcg vitamin A, 0.00 mcg vitamin D as well as 7.77 mg of iron, 79.90 mg of calcium, 957 mg of potassium. Quinoa and related crops have even been identified as better sources of flavonoid antioxidants than cranberries, which are considered very rich in flavonoids (45). If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Giancoli, A. You'll know that it is starting to go bad once it becomes hard and develops mold. Knowledge can be a good thing. Food images may show a similar or a related product and are not meant to be used for food identification. To cook the quinoa, use a 2:1 ratio of liquid to quinoa. The almond is a popular tree nut that is loaded with important nutrients. Quinoa Nutrition Facts and Health Benefits. Nutrition Info. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. How To Reach Your Fitness Goals Using the Power of Imagination. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Like rice, it expands while it cooks. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are (6): Carbs make up 21% of cooked quinoa, comparable to barley and rice. Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram . All trademarks, copyright and other forms of intellectual property are property of their respective owners. * Percentage breakdown of calories from carbs, protein, fat and alcohol. Cool, cool. Navruz-Varli S, Sanlier N. Nutritional and health benefits of quinoa (Chenopodium quinoaWilld.). A Critical Look, 9 Evidence-Based Health Benefits of Almonds. Most sources citesaponinas the culprit. Couscous Nutrition Facts and Health Benefits, Farro vs. Quinoa: How They Compare, According to Dietitians, 9 Best Protein Bars for Women of 2023, According to a Dietitian, Northern Bean Nutrition Facts and Health Benefits, Spaghetti Squash Nutrition Facts and Health Benefits, Pinto Bean Nutrition Facts and Health Benefits, Beets Nutrition Facts and Health Benefits, Edamame Nutrition Facts and Health Benefits, Expert Picks Delivered to Your Inbox via ShopWell, Nutritional and health benefits of quinoa (, 5 Whole Grains to Keep Your Family Healthy, Analysis of saponin composition and comparison of the antioxidant activity of various parts of the quinoa plant (Willd. Add fiber-rich foods to your diet gradually to help prevent these symptoms. Nutrition labels presented on this site is for illustration purposes only. 2,000 calories a day is used for general nutrition advice. Quinoa is one of the few plant sources of complete protein. Thank you, {{form.email}}, for signing up. Look for it near grains like rice and couscous. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. All rights reserved. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Or top proteins with it as a replacement for breadcrumbs. FoodData Central. Kimberley Rose-Francis RDN, CDCES, CNSC, LD. Disconnect from diet culture and reconnect with yourself. The Self NutritionData method and system is covered by U.S. Patent No. Many brands recommend soaking and/or rinsing quinoa prior to use in order to remove naturally occurring saponins, which can add a soapy taste. Some data show that quinoa may increase your nutritional intake and help reduce blood sugar and triglycerides. The favorite choice for the term "Quinoa" is 1/4 cup of Quinoa which has about 160 calories . Whats the #1 BEST workout that you can do to reach your goals? So that 1/4 cup of dry quinoa will yield around 3/4 cup. 5.18 g of fiber. Quinoa, uncooked nutrition facts and analysis.. Here are 12 high carb foods that are incredibly healthy. Cholesterol 300 mg. --/300mg left. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Winner: Brown rice Fiber Fiber has many functions. Some of the undesirable plant compounds can be eliminated by soaking, washing, or roasting prior to cooking. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor). Quinoa has been called a "superfood" because it's full of nutrients. Here are 7 chia seed benefits, all backed by science. A 1/4-cup serving of uncooked quinoa has about 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fiber, 1g sugars, and 5.5g protein. It has considerably more calcium, iron, and protein than other grains., The saponins, betalains, and polyphenols in quinoa (and other plants) have antioxidant properties, meaning they can repair cells damaged due to oxidative stress and reduce inflammation., Fiber is the indigestible part of carbohydrate that helps with satiety, prevents and alleviates constipation, and is important in keeping blood sugars stable through slower absorption into the bloodstream from the intestines.. The rest consists mostly of fiber and a small amount of sugars (4%), such as maltose, galactose, and ribose (6, 7). Once it is cooked, quinoa will stay fresh in the refrigerator for 6 to 7 days. Healthline Media does not provide medical advice, diagnosis, or treatment. The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. Learn more. Daily Goals How does this food fit into your daily goals? Protein quality is dependent on having all the essential amino acids in the proper proportions. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. The protein in quinoa is highly digestible, much like casein, the high quality protein in dairy products (3, 19, 20, 21, 22, 23). So, you still get the benefits of eating whole-grain cereals such as cooking 2.8g of fiber per 100g cooked, compared to only 0.4g of white rice. The most common types of quinoa found in the United Statesinclude white, red, and black quinoa. In addition to the uniqueness of color, the different varieties yield distinctive flavor and textures but they have similar nutritional profiles. J Cereal Sci. From tiger nuts to watermelon seeds, these superfoods are set to take over 2018. Calorie Goal 1632 Cal J Allergy Clin Immunol. Pure quinoa is a gluten-free option for people with celiac disease or non-celiac gluten sensitivity. Rice, uncooked, unenriched, glutinous, white, Rice, uncooked, enriched, short-grain, white, Pasta, ANCIENT HARVEST, cooked, corn flour and quinoa flour, gluten-free, Printed from https://www.nutritionvalue.org. How does this food fit into your daily goals? Quinoa is an excellent food for babies (2, 3). If a recipe calls for 3 cups of cooked quinoa, begin with 1 cup of dry quinoa. Similar to most other cereals and grains, quinoa contains phytates. You can find quinoa in a grocery or health food store. It is higher in nutrients than most grains and is often marketed as a superfood.. Quinoa is also suitable for a low-FODMAP diet. Verywell Fit's content is for informational and educational purposes only. Food groups and risk of type 2 diabetes mellitus: A systematic review and meta-analysis of prospective studies. Complete proteins are those that contain all nine essential amino acids. How much more does quinoa weigh when cooked? Quinoa Calories Cooked or Uncooked. Quinoa-based products are well tolerated and may be a suitable alternative to wheat in its original form and in products like bread or pasta (63). Quinoa also provides some resistant starch, which feeds the beneficial bacteria in your gut, promoting the formation of short-chain fatty acids (SCFAs), improving gut health, and cutting your risk of disease (16, 17). Looks like youre interested in how many calories certain foods have? The origin of Quinoa can be traced back some 5,000 years, when the Andes of Bolivia, Colombia, and Peru grew this plant and considered it to be the staple food. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. Research also suggests that the risk of type 2 diabetes is lower in people who consume a diet rich in whole grains. Even though quinoa is a seed and not a grain, it can act like a whole grain. Whats the #1 BEST workout that you can do to reach your goals? Winner: Quinoa Calories Which has fewer calories? Quinoa Nutrition Facts Serving Size 100 g Amount Per Serving Calories 374 % Daily Values* Total Fat 5.8g 7% Saturated Fat 0.59g 3% Trans Fat - Polyunsaturated Fat 2.347g Monounsaturated Fat 1.535g Cholesterol 0mg 0% Sodium 21mg 1% Total Carbohydrate 68.9g 25% Dietary Fiber 5.9g 21% Sugars - Protein 13.1g Vitamin D - Calcium 60mg 5% Iron 9.25mg 51% Iron is an essential mineral that helps to transport oxygen through the body, and vitamin E is a fat-soluble vitamin that acts as an antioxidant, helping to fight free radicals in the body. Daily values are based on a 2000 calorie a day diet. These foods may contribute to kidney stone formation in sensitive individuals (64). Eur J Epidemiol. Quinoa is usually well tolerated with no reported side effects. Quinoa, cooked. Quinoa has a relatively low glycemic index (GI) score of 53, which means it may not cause a rapid spike in blood sugar (8). All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Even so, quinoa is higher in calories than other protein sources. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Take the focus off counting calories, and enjoy your food! Lim JG, Park HM, Yoon KS. 2,000 calories a day is used for general nutrition advice. Cool, cool. Before adding quinoa to your diet, it is important to understand its nutritional value including how many calories are present in quinoa, both cooked and uncooked. When it comes to healthy grains, quinoa and rice both provide benefits. Content is reviewed before publication and upon substantial updates. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. 3.55 g of fat, of which 0.42 g is saturated. Carbs get a bad rap, but numerous healthy foods contain carbs. By Stacey Hugues Red quinoa is best used in cold salads. Native to the Andes Mountains of Bolivia and Peru, quinoa looks like a grain, but it is really a seed and is a relative of Swiss chard, spinach, and beets. Fiber makes up 10% of the dry weight of cooked quinoa, 80% to 90% of which are insoluble fibers like cellulose (11). This article takes a look at what quinoa is and why it's so good for you. However, foods made with quinoa that contain other ingredients could also contain gluten or be cross-contaminated, so read labels carefully. Quinoa contains several different phytosterols.. View other nutritional values (such as Carbs or Fats) using the filter below: The cooking method for quinoa is similar to that of rice. Pearl Barley Benefits and How to Cook It? 2020;8(1):694-702. doi:10.1002/fsn3.1358, Schwingshackl L, Hoffmann G, Lampousi AM, et al. If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start. It also affected blood sugar levels to a lesser degree than gluten-free pasta, gluten-free bread, and traditional bread (53). Dry quinoa has a long shelf life and can be stored in your pantry in its original package or an airtight container. One of The World's Healthiest Foods, Moringa, Maqui Berries, and More: 8 Superfood Trends Coming Your Way, Is Gluten Sensitivity Real? or "How many meals a day should you eat?" 2005-2023 Healthline Media a Red Ventures Company. Quinoa is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. 7,620,531. 1 Calories : 222 Fat : 4g Sodium : 13mg Carbohydrates : 39g Fiber : 5g Sugars : 2g Protein : 8g Magnesium: 118.4mg Iron: 2.8mg Folate: 77.7mcg Vitamin B6: 0.2mg Carbs Not only does it have a nice combo of fiber and protein, it's also a complete protein, a.k.a. Quinoa, uncooked contains 1.2 g of saturated fat and 0 mg of cholesterol per serving. Read our, Kidney Bean Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Lima Bean Nutrition Facts and Health Benefits. 2000 calories a day is used for general nutrition advice. A typical target for total Estimated Glycemic Load is 100 or less per day. Quinoa is a member of the Chenopodiaceae family and is thus high in oxalates. It has since been promoted as a so-called good food with high nutrient content, leading to healthy eating and nutritionists embracing it as a key ingredient in a healthy diet. The following quinoa nutrition information is provided by the USDA for 1 cup (185g) of cooked quinoa with no added salt or fat. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. One serving of quinoa, according to Rogerson, can range from 50g to 100g of uncooked seed, depending on your gender and hunger level. The protein and fiber in quinoa help to reduce its impact on blood sugar. About 83% of the carbs are starches. Association of quinoa and apple sensitization. One cup of cooked quinoa contains approximately 222 calories, most of which comes from its carbohydrate makeup. Sodium 2295.7 mg. 4.3/2300mg left. Quinoa is higher in fiber than many whole-grain foods. Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. If you are not accustomed to consuming a lot of fiber, you may experience digestive issues when eating quinoa. Food Sci Nutr. It is naturally low in fermentable oligo-, di-, mono-saccharides and polyols, carbohydrates that can cause bloating and sensitivity in people with irritable bowel syndrome (IBS) and Crohn's disease. Amino acids are the building blocks of proteins, and proteins are the building blocks of all tissues in your body. Its usually boiled and can be added to salads, used to thicken soups, or eaten as a side dish or breakfast porridge. Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. Cinnamon and Cloves Benefits And How To Make? * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. Note: This is a user-entered food item and may not be accurate. One cup of cooked quinoa provides: 222 calories. The following quinoa nutrition information is provided by the USDAfor 1 cup (185g) of cooked quinoa with no added salt or fat. If you suspect an allergy or experience symptoms after consuming quinoa, consult your healthcare provider. The GI is a measure of how fast blood sugar levels rise after a meal. There is a small amount of fat in quinoa, but most of it is polyunsaturated and monounsaturated fatboth considered to be healthy fats. By clicking on Register you agree to the terms of service. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Quinoa increases two to three times in size when cooked. Calorie Goal 1778 Cal 222/2000Cal left Fitness Goals: Heart Healthy Fat 63.4 g 3.6/67g left Sodium 2300 mg In doing so, it may help prevent obesity and related diseases (54, 55). Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. great for vegetarians. Other species in the same family are spinach and beetroot (43). How Much Water Do I Really Need to Drink. Quinoa has become a favorite in health food stores as it has a low GI level, is gluten-free, and can be enjoyed by both vegetarians and vegetarians. Types of quinoa. Finally, potassium helps with regulating sodium in the blood to decrease blood pressure. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60, 61, 62). Quinoa is highly nutritious and can . These substances are thought to act as a deterrent to birds and insects in nature. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION The GI value of quinoa is relatively low, and low-glycemic foods have been shown to prevent overeating and decrease hunger (10, 58, 59). Its higher in protein than similar foods, such as rice, corn, and whole wheat (6). Fiber has a beneficial effect on cholesterol, and so do plant compounds called phytosterols. Quinoa has a crunchy texture and nutty flavor. Gluten sensitivity involves adverse reactions to gluten, a protein found in wheat and several other grains. Quinoa has many properties that make it a weight-loss-friendly food. Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains (3, 26, 27). Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. How much quinoa is one portion? Quinoa (100g Raw) calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal Waitrose Love Life Quinoa (100g Raw) Serving Size: 1 g raw 368 Cal 70% 64.2g Carbs 15% 6.1g Fat 15% 14g Protein Track macros, calories, and more with MyFitnessPal. Other Common Serving Sizes: Related Types of Quinoa: Seeds of Change Zesty Cilantro Quinoa Blend Ancient Harvest Quinoa Traditional Ancient Harvest Quinoa Flakes Trader Joe's Quinoa Quinoa (Cooked) view more quinoa nutritional info See Also: or "How many meals a day should you eat?" Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. It is also a good source of Folate, Magnesium and Phosphorus, and a very good source of Manganese. Quinoa is a seed-producing plant, unique in that it is cultivated by farmers as a grain crop. Calories in Quinoa. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are ( 6 ): Calories: 120 Water: 72% Protein: 4.4 grams Carbs: 21.3 grams Sugar: 0.9 grams Fiber: 2.8 grams Fat: 1.9 grams Carbs. Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. Like other grains, quinoa fat is mainly composed of palmitic acid, oleic acid, and linoleic acid (21, 24, 25). This means it contains all nine of the essential amino acids your body needs. (updated 5/25/18). How does this food fit into your daily goals?