Grains & Legumes
Quinoa, white cooked Nutrition Facts
Cooked white quinoa is a fluffy, nutty-flavored ancient grain that's naturally gluten-free and considered a complete protein. It contains all nine essential amino acids, making it an excellent plant-based protein source.
Nutrition Facts
Per 100g serving
Calories120
% Daily Value*
Total Fat
1.9g3%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
1.1g
Monounsaturated Fat
0.5g
Cholesterol
-0%
Sodium
7mg0%
Total Carbohydrate
21.3g7%
Dietary Fiber
2.8g10%
Total Sugars
0.9g
Protein
4.4g9%
Vitamin A
1mcg0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.6mg4%
Vitamin K
-0%
Vitamin B6
0.1mg7%
Vitamin B12
-0%
Folate
42mcg11%
Calcium
17mg1%
Iron
1.5mg8%
Potassium
172mg4%
Magnesium
64mg15%
Zinc
1.1mg10%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Complete protein with all essential amino acids
- ✓Rich in manganese and magnesium for bone health
- ✓High in fiber for digestive health
- ✓Gluten-free alternative to wheat grains
Best For
Salads and grain bowlsSide dishes replacing riceBreakfast porridge
Storage
Store cooked quinoa in an airtight container in the refrigerator for up to 5 days, or freeze for up to 8 months.
Serving Sizes
100g120 cal
1 cup222 cal
Frequently Asked Questions
Is quinoa a complete protein?
Yes, quinoa contains all nine essential amino acids, making it one of the few plant-based complete proteins.
How much quinoa should I eat per serving?
A typical serving is about 1/2 to 1 cup cooked quinoa (90-185g), providing 110-222 calories.
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