USDA reference food · Cereal Grains and Pasta
Quinoa, uncooked
1 cup of quinoa, uncooked (170 g) has 630 calories, 24g of protein, 10g of fat and 12g of fiber (USDA FoodData Central, SR Legacy, FDC 168874). It is one of 5 USDA descriptions of quinoa.
FoodData Central 168874, 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
- 14.1g
- more than 62% of 8,218 USDA reference foods
- Calories per 100 g
- 368
- more than 83% of reference foods
- Fiber per 100 g
- 7g
- more than 93% 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 168874); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese3.5 mg in 1 cup (170 g), 150% of the Daily Value
- Copper1.0 mg in 1 cup (170 g), 111% of the Daily Value
- Magnesium335 mg in 1 cup (170 g), 80% of the Daily Value
- Folate313 µg DFE in 1 cup (170 g), 78% of the Daily Value
- Phosphorus777 mg in 1 cup (170 g), 62% of the Daily Value
- Thiamin0.6 mg in 1 cup (170 g), 51% of the Daily Value
- Vitamin B60.8 mg in 1 cup (170 g), 49% of the Daily Value
- Zinc5.3 mg in 1 cup (170 g), 48% of the Daily Value
- Riboflavin0.5 mg in 1 cup (170 g), 42% of the Daily Value
- Vitamin E4.1 mg in 1 cup (170 g), 28% of the Daily Value
- Selenium14 µg in 1 cup (170 g), 26% of the Daily Value
- Choline119 mg in 1 cup (170 g), 22% of the Daily Value
- Niacin2.6 mg in 1 cup (170 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 168874), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 70% carbohydrate, 15% 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 | 368 | 83% |
| Protein | 14.1 g | 62% |
| Total fat | 6.07 g | 55% |
| Carbohydrate | 64.2 g | 89% |
| Fiber | 7.00 g | 93% |
| Sodium | 5.00 mg | 12% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (101)
The portion is 1 cup (170 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 24.0 g | 14.1 g | 48% |
| Total lipid (fat) | 10.3 g | 6.07 g | 13% |
| Carbohydrate, by difference | 109 g | 64.2 g | 40% |
| Ash | 4.05 g | 2.38 g | |
| Energy | 626 kcal | 368 kcal | |
| Starch | 88.8 g | 52.2 g | |
| Water | 22.6 g | 13.3 g | |
| Fiber, total dietary | 11.9 g | 7.00 g | 43% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.20 g | 0.71 g | 6% |
| Fatty acids, total monounsaturated | 2.74 g | 1.61 g | |
| Fatty acids, total polyunsaturated | 5.60 g | 3.29 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 79.9 mg | 47.0 mg | 6% |
| Iron, Fe | 7.77 mg | 4.57 mg | 43% |
| Magnesium, Mg | 335 mg | 197 mg | 80% |
| Phosphorus, P | 777 mg | 457 mg | 62% |
| Potassium, K | 957 mg | 563 mg | 20% |
| Sodium, Na | 8.50 mg | 5.00 mg | 0% |
| Zinc, Zn | 5.27 mg | 3.10 mg | 48% |
| Copper, Cu | 1.00 mg | 0.59 mg | 111% |
| Manganese, Mn | 3.46 mg | 2.03 mg | 150% |
| Selenium, Se | 14.4 µg | 8.50 µg | 26% |
Vitamins (31)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.70 µg | 1.00 µg | 0% |
| Carotene, beta | 13.6 µg | 8.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 4.15 mg | 2.44 mg | 28% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 1.70 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 277 µg | 163 µg | |
| Tocopherol, beta | 0.14 mg | 0.080 mg | |
| Tocopherol, gamma | 7.74 mg | 4.55 mg | |
| Tocopherol, delta | 0.59 mg | 0.35 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 | |
| Thiamin | 0.61 mg | 0.36 mg | 51% |
| Riboflavin | 0.54 mg | 0.32 mg | 42% |
| Niacin | 2.58 mg | 1.52 mg | 16% |
| Pantothenic acid | 1.31 mg | 0.77 mg | |
| Vitamin B-6 | 0.83 mg | 0.49 mg | 49% |
| Folate, total | 313 µg | 184 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 119 mg | 70.2 mg | 22% |
| Vitamin K (Menaquinone-4) | 1.87 µg | 1.10 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 313 µg | 184 µg | |
| Folate, DFE | 313 µg | 184 µg | 78% |
| Betaine | 1,072 mg | 630 mg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.28 g | 0.17 g | |
| Threonine | 0.72 g | 0.42 g | |
| Isoleucine | 0.86 g | 0.50 g | |
| Leucine | 1.43 g | 0.84 g | |
| Lysine | 1.30 g | 0.77 g | |
| Methionine | 0.53 g | 0.31 g | |
| Cystine | 0.35 g | 0.20 g | |
| Phenylalanine | 1.01 g | 0.59 g | |
| Tyrosine | 0.45 g | 0.27 g | |
| Valine | 1.01 g | 0.59 g | |
| Arginine | 1.85 g | 1.09 g | |
| Histidine | 0.69 g | 0.41 g | |
| Alanine | 1.0 g | 0.59 g | |
| Aspartic acid | 1.93 g | 1.13 g | |
| Glutamic acid | 3.17 g | 1.86 g | |
| Glycine | 1.18 g | 0.69 g | |
| Proline | 1.31 g | 0.77 g | |
| Serine | 0.96 g | 0.57 g |
Fatty acids (28)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 | 1.02 g | 0.60 g | |
| SFA 18:0 | 0.063 g | 0.037 g | |
| SFA 20:0 | 0.051 g | 0.030 g | |
| MUFA 18:1 | 2.41 g | 1.42 g | |
| PUFA 18:2 | 5.06 g | 2.98 g | |
| PUFA 18:3 | 0.44 g | 0.26 g | |
| PUFA 20:4 | 0.015 g | 0.0090 g | |
| PUFA 22:6 n-3 (DHA) | 0.080 g | 0.047 g | |
| SFA 22:0 | 0.051 g | 0.030 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.16 g | 0.093 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.14 g | 0.083 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0.017 g | 0.010 g | |
| MUFA 24:1 c | 0.029 g | 0.017 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168874: 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 high in fibermore fiber per 100 g than 93% of reference foods
- 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