Cereals · IFCT 2017
Quinoa
Chenopodium quinoa
- Energy
- 328 kcal
- Protein
- 13.1 g
- Carbs
- 53.6 g
- Fat
- 5.5 g
Per 100 g, as IFCT 2017 lists it.1
100 g gives you
- 79%of the day’s folate
- 26%of the day’s iron
- 25%of the day’s zinc
- 20%of the day’s calcium
Nutrition facts
Percentages are of the daily target for a woman of 30, lightly active.2
Per 100 g
Energy
- Energy328 kcal19%
Carbohydrates
- Carbohydrate53.6 g19%
- Fibre14.7 g59%
- Soluble fibre4.46 g
Fats
- Fat5.5 g11%
- Saturated fat limit0.57 g3% of limit
- Monounsaturated fat1.42 g
- Polyunsaturated fat2.41 g
- Omega-62.2 g28%
- Omega-30.2 g21%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein13.1 g26%
- Histidine391 mg65%
- Isoleucine492 mg41%
- Leucine797 mg34%
- Lysine728 mg67%
- Methionine + cystine536 mg89%
- Phenylalanine + tyrosine830 mg99%
- Threonine395 mg94%
- Tryptophan164 mg78%
- Valine597 mg77%
Vitamins
- Vitamin A0.43 µg<1%
- Vitamin B10.83 mg59%
- Vitamin B20.22 mg12%
- Vitamin B31.7 mg15%
- Vitamin B50.62 mg12%
- Vitamin B60.21 mg11%
- Biotin0.62 µg2%
- Folate173 µg79%
- Vitamin B120 µg0%
- Vitamin C0 mg0%
- Vitamin D0 µg0%
- Vitamin E2.39 mg32%
- Vitamin K2 µg4%
Minerals
- Calcium198 mg20%
- Chromium4 µg8%
- Copper0.48 mg28%
- IodineNot in the source data
- Iron7.51 mg26%
- Magnesium119 mg32%
- Manganese1.77 mg44%
- Molybdenum0 µg0%
- Phosphorus212 mg21%
- Potassium474 mg14%
- Selenium7.81 µg20%
- Sodium limit4.5 mg<1% of limit
- Zinc3.31 mg25%
Details
Where the numbers come from, and what the food is called.
Names
- Scientific nameChenopodium quinoa
Household measures
- 1 small katoriSmall (115 ml) katori, DGI 2024 household measure100 g
Source
- TableIFCT 2017
- Food codeA009
- Nutrients with no valueIodine