USDA reference food · Cereal Grains and Pasta
Quinoa, cooked
1 cup of quinoa, cooked (185 g) has 220 calories, 8g of protein, 3.5g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 168917). It is one of 5 USDA descriptions of quinoa.
FoodData Central 168917, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.4g
- more than 37% of 8,218 USDA reference foods
- Calories per 100 g
- 120
- more than 33% of reference foods
- Fiber per 100 g
- 2.8g
- more than 78% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168917); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese1.2 mg in 1 cup (185 g), 51% of the Daily Value
- Copper0.4 mg in 1 cup (185 g), 39% of the Daily Value
- Magnesium118 mg in 1 cup (185 g), 28% of the Daily Value
- Phosphorus281 mg in 1 cup (185 g), 22% of the Daily Value
- Folate78 µg DFE in 1 cup (185 g), 19% of the Daily Value
- Zinc2.0 mg in 1 cup (185 g), 18% of the Daily Value
- Thiamin0.2 mg in 1 cup (185 g), 16% of the Daily Value
- Riboflavin0.2 mg in 1 cup (185 g), 16% of the Daily Value
- Vitamin B60.2 mg in 1 cup (185 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 168917), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 71% carbohydrate, 14% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 120 | 33% |
| Protein | 4.40 g | 37% |
| Total fat | 1.92 g | 35% |
| Carbohydrate | 21.3 g | 70% |
| Fiber | 2.80 g | 78% |
| Total sugars | 0.87 g | 46% |
| Sodium | 7.00 mg | 15% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (93)
The portion is 1 cup (185 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.14 g | 4.40 g | 16% |
| Total lipid (fat) | 3.55 g | 1.92 g | 5% |
| Carbohydrate, by difference | 39.4 g | 21.3 g | 14% |
| Ash | 1.41 g | 0.76 g | |
| Energy | 222 kcal | 120 kcal | |
| Starch | 32.6 g | 17.6 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 132 g | 71.6 g | |
| Total Sugars | 1.61 g | 0.87 g | |
| Fiber, total dietary | 5.18 g | 2.80 g | 19% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.43 g | 0.23 g | 2% |
| Fatty acids, total monounsaturated | 0.98 g | 0.53 g | |
| Fatty acids, total polyunsaturated | 1.99 g | 1.08 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 31.4 mg | 17.0 mg | 2% |
| Iron, Fe | 2.76 mg | 1.49 mg | 15% |
| Magnesium, Mg | 118 mg | 64.0 mg | 28% |
| Phosphorus, P | 281 mg | 152 mg | 22% |
| Potassium, K | 318 mg | 172 mg | 7% |
| Sodium, Na | 12.9 mg | 7.00 mg | 1% |
| Zinc, Zn | 2.02 mg | 1.09 mg | 18% |
| Copper, Cu | 0.36 mg | 0.19 mg | 39% |
| Manganese, Mn | 1.17 mg | 0.63 mg | 51% |
| Selenium, Se | 5.18 µg | 2.80 µg | 9% |
Vitamins (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 5.55 µg | 3.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.17 mg | 0.63 mg | 8% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 98.0 µg | 53.0 µg | |
| Tocopherol, beta | 0.056 mg | 0.030 mg | |
| Tocopherol, gamma | 2.20 mg | 1.19 mg | |
| Tocopherol, delta | 0.20 mg | 0.11 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.20 mg | 0.11 mg | 16% |
| Riboflavin | 0.20 mg | 0.11 mg | 16% |
| Niacin | 0.76 mg | 0.41 mg | 5% |
| Vitamin B-6 | 0.23 mg | 0.12 mg | 13% |
| Folate, total | 77.7 µg | 42.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 42.5 mg | 23.0 mg | 8% |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 77.7 µg | 42.0 µg | |
| Folate, DFE | 77.7 µg | 42.0 µg | 19% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.096 g | 0.052 g | |
| Threonine | 0.24 g | 0.13 g | |
| Isoleucine | 0.29 g | 0.16 g | |
| Leucine | 0.48 g | 0.26 g | |
| Lysine | 0.44 g | 0.24 g | |
| Methionine | 0.18 g | 0.096 g | |
| Cystine | 0.12 g | 0.063 g | |
| Phenylalanine | 0.34 g | 0.18 g | |
| Tyrosine | 0.15 g | 0.083 g | |
| Valine | 0.34 g | 0.18 g | |
| Arginine | 0.63 g | 0.34 g | |
| Histidine | 0.23 g | 0.13 g | |
| Alanine | 0.34 g | 0.18 g | |
| Aspartic acid | 0.65 g | 0.35 g | |
| Glutamic acid | 1.07 g | 0.58 g | |
| Glycine | 0.40 g | 0.22 g | |
| Proline | 0.44 g | 0.24 g | |
| Serine | 0.33 g | 0.18 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.36 g | 0.20 g | |
| SFA 18:0 | 0.022 g | 0.012 g | |
| MUFA 18:1 | 0.86 g | 0.47 g | |
| PUFA 18:2 | 1.80 g | 0.97 g | |
| PUFA 18:3 | 0.16 g | 0.085 g | |
| PUFA 20:4 | 0.0056 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0.028 g | 0.015 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.057 g | 0.031 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.050 g | 0.027 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168917: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat quinoa
USDA lists 5 preparations of quinoa. The quinoa page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov