Grains
Quinoa
Overview
Why eat quinoa?
Quinoa is a naturally gluten-free seed cooked like a grain, and it brings more protein and minerals to the plate than most side dishes. A cooked cup delivers 8.1 g of protein, 5.2 g of fiber and a solid load of magnesium, copper and iron for 222 calories.
Good to know: Rinse quinoa before cooking to wash off saponins, the natural coating that can leave a bitter, soapy taste.
Protein with every bite
A cooked cup provides 8.14 g of protein (16% DV), unusual for a grain-style food, supporting muscle repair and helping meals feel more satisfying.
Magnesium and copper
One cup covers 28% DV for magnesium and 39% DV for copper, minerals involved in nerve signaling, energy production and building red blood cells.
Fiber for digestion
With 5.18 g of fiber per cup (19% DV), quinoa supports regularity and slower carbohydrate absorption, which is linked to steadier blood sugar after meals.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in quinoa?
Calories
120kcal
Protein
4.4g
Carbs
21g
Fat
1.9g
Fiber
2.8g
Sugars
0.87g
Minerals
- Calcium17 mg1%
- Iron1.5 mg8%
- Magnesium64 mg15%
- Phosphorus152 mg12%
- Potassium172 mg4%
- Sodium7 mg0%
- Zinc1.1 mg10%
- Copper0.19 mg21%
- Selenium2.8 µg5%
Vitamins
- Vitamin E0.63 mg4%
- Thiamin (B1)0.11 mg9%
- Riboflavin (B2)0.11 mg8%
- Niacin (B3)0.41 mg3%
- Vitamin B60.12 mg7%
- Folate42 µg11%
Other compounds
- Omega-3 DHA0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about quinoa
Ask NutriSeek
Questions about quinoa
Keep exploring
More Grains
Source: USDA FoodData Central, “Quinoa, cooked” (SR Legacy, FDC ID 168917).View the USDA record ↗ (opens in a new tab).