Quinoa, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A complete protein grain, cooked quinoa boasts a fluffy texture and mild, nutty flavor, making it a versatile and nutritious base for meals, salads, or side dishes.
Per 100g reference serving, Quinoa, cooked provides 120 kcal of energy, 4.4g protein (15% of calories), 21.3g total carbohydrates (71% of calories, including 2.8g dietary fiber and 0.87g sugars), and 1.92g total fat (14% of calories).
Vitamins Profile in Quinoa, cooked (Per 100g)
Track how Quinoa, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 1.96 mg | 13.1% DV |
| Vitamin B1 (Thiamin) | 0.107 mg | 8.9% DV |
| Vitamin B2 (Riboflavin) | 0.11 mg | 8.5% DV |
| Vitamin B3 (Niacin) | 0.412 mg | 2.6% DV |
| Vitamin B6 (Pyridoxine) | 0.123 mg | 7.2% DV |
| Total Folate (Vitamin B9) | 42 µg | 10.5% DV |
| Folate (Dietary Folate Equivalents) | 42 µg | 10.5% DV |
| Natural Food Folate | 42 µg | 10.5% DV |
| Choline | 23 mg | 4.2% DV |
| Beta-Carotene | 3 µg | 0.1% DV |
| Lutein + Zeaxanthin | 53 µg | 0.5% DV |
Minerals & Electrolytes in Quinoa, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.49 mg | 8.3% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 64 mg | 15.2% DV |
| Potassium (K) | 172 mg | 3.7% DV |
| Zinc (Zn) | 1.09 mg | 9.9% DV |
| Selenium (Se) | 2.8 µg | 5.1% DV |
| Phosphorus (P) | 152 mg | 12.2% DV |
| Copper (Cu) | 0.192 mg | 21.3% DV |
| Manganese (Mn) | 0.631 mg | 27.4% DV |
| Sodium (Na) | 7 mg | 0.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.015 g | 3% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.085 g | 5.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.974 g | 7% DV |
| Monounsaturated Fat (MUFA) | 0.528 g | 1.8% DV |
| Polyunsaturated Fat (PUFA) | 1.08 g | 5.4% DV |
| Saturated Fat (SFA) | 0.231 g | 1.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.261 g | 8.7% DV |
| Isoleucine (BCAA) | 0.157 g | 10.5% DV |
| Valine (BCAA) | 0.185 g | 10.3% DV |
| Lysine | 0.239 g | 11.4% DV |
| Methionine | 0.096 g | 9.6% DV |
| Tryptophan | 0.052 g | 13% DV |
| Phenylalanine | 0.185 g | 12.3% DV |
| Threonine | 0.131 g | 11.9% DV |
| Histidine | 0.127 g | 15.9% DV |
| Glycine | 0.216 g | 7.2% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Quinoa, cooked contains 120 calories (kcal), 4.4g of protein, 21.3g of carbohydrates (2.8g fiber, 0.87g total sugars), and 1.92g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Quinoa, cooked has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 2.28 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Quinoa, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Quinoa, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.