🧪 Nutrition Facts
- Calories 222.0
- Total Fat 3.6 g
- Saturated Fat 0.4 g
- Cholesterol 0.0 mg
- Sodium 13.0 mg
- Potassium 318.2 mg
- Total Carbohydrate 39.4 g
- Dietary Fiber 5.2 g
- Sugars 1.6 g
- Protein 8.1 g
- Vitamin A 9.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 1.2 mg
- Calcium 31.5 mg
- Copper 0.4 mg
- Folate 77.7 µg
- Iron 2.8 mg
- Magnesium 118.4 mg
- Manganese 1.2 mg
- Niacin 0.8 mg
- Pantothenic Acid 0.6 mg
- Phosphorus 281.2 mg
- Riboflavin 0.2 mg
- Thiamin 0.2 mg
- Zinc 2.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 222.0 calories per serving (1 cup cooked (185.0g)), Quinoa is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 39.4g per serving (71% of calories), with a good 5.2g of dietary fiber. It's a good source of dietary fiber at 5.2g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Quinoa, Water.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Quinoa. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Quinoa — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Quinoa contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 222.0 kcal | 11.1% |
| Total Fat | 3.6 g | 5% |
| Saturated Fat | 0.4 g | 2% |
| Sodium | 13.0 mg | 1% |
| Total Carbohydrate | 39.4 g | 14% |
| Dietary Fiber | 5.2 g | 18% ✅ |
| Total Sugars | 1.6 g | 3% |
| Protein | 8.1 g | 16% |
| Vitamin A | 9.3 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Thiamin (B-1) | 0.20 mg | 16% |
| Riboflavin (B-2) | 0.20 mg | 16% |
| Niacin (B-3) | 0.8 mg | 5% |
| Pantothenic Acid (B-5) | 0.59 mg | 12% |
| Vitamin B-6 | 0.23 mg | 13% |
| Folate | 77.7 µg | 19% |
| Calcium | 31.5 mg | 2% |
| Iron | 2.8 mg | 15% |
| Potassium | 318.2 mg | 7% |
| Magnesium | 118.4 mg | 28% ✅ |
| Phosphorus | 281.2 mg | 22% ✅ |
| Zinc | 2.0 mg | 18% |
| Copper | 0.36 mg | 39% ✅ |
| Manganese | 1.17 mg | 51% ✅ |
| Selenium | 5.2 µg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Quinoa accounts for 11.1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 71% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 222.0 calories in Quinoa? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.8 min |
| Walking: 17 minutes per mile | 38.3 min |
| Cycling (Low Intensity) | 24.3 min |
| HIIT | 20.6 min |
| Hot Yoga | 33.2 min |
Find more information on calories burned doing popular exercises.
