GRAIN · per 100g edible portion
Quinoa
Nutrition facts for quinoa (uncooked) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 7 of 8 tracked rankings
Energy
368kcal
per 100g
Per 1 cup (170 g): 626 kcal · 24 g protein · 109.1 g carbs · 10.3 g fat
Protein
14.1g
Carbs
64.2g
Fiber
7g
Fat
6.1g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why quinoa stands out
Where quinoa sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Carbohydrates#3 · 64.2 g
Source of
- Vitamin E#5 · 2.4 mg
- Magnesium#6 · 197 mg
- Vitamin B2#6 · 0.3 mg
- Phosphorus#7 · 457 mg
- Folate#7 · 184 µg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 170 g | 626 kcal | 24 g | 109.1 g | 10.3 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 368 kcal |
| Protein | 14.12 g |
| Carbohydrates | 64.16 g |
| Fiber | 7 g |
| Fat | 6.07 g |
| Saturated Fat | 0.71 g |
| Calcium | 47 mg |
| Iron | 4.57 mg |
| Magnesium | 197 mg |
| Phosphorus | 457 mg |
| Potassium | 563 mg |
| Sodium | 5 mg |
| Zinc | 3.1 mg |
| Vitamin A | 1 µg |
| Vitamin D | 0 µg |
| Vitamin E | 2.44 mg |
| Vitamin K | 0 µg |
| Vitamin B1 | 0.36 mg |
| Vitamin B2 | 0.32 mg |
| Vitamin B3 | 1.52 mg |
| Vitamin B6 | 0.49 mg |
| Vitamin B12 | 0 µg |
| Folate | 184 µg |
Common questions
Quinoa FAQ
How many calories in 1 cup of quinoa?
1 cup of quinoa (170 g) provides about 626 kcal. Per 100 g, quinoa has 368 kcal.
How much protein in quinoa?
Quinoa contains 14.1 g of protein per 100 g — about 24 g per 1 cup (170 g).
Is quinoa high in fiber?
Quinoa has 7 g of fiber per 100 g and ranks #9 of 58 tracked foods for fiber.
Explore
Where quinoa ranks
Food graph
Nutritionally similar to quinoa
Computed from all 23 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Quinoa vs …
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Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 168874
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- September 24, 2026