Photo: User:MarkusHagenlocher · CC BY-SA 3.0
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SR Legacy
Quinoa, cooked
- Scientific name
- Chenopodium quinoa Willd.
- Category
- Cereal Grains and Pasta
Per 1 cup (185 g)
222Calories
8.1 gProtein
39 gCarbs
3.6 gFat
U.S. Nutrition Facts
In the FDA label format, rounded the way a package would be.
Nutrition Facts
Serving size
1 cup (185 g)
Amount per serving
Calories
220
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat 0g
0%
Trans Fat –
Cholesterol
0mg
0%
Sodium
15mg
1%
Total Carbohydrate
39g
14%
Dietary Fiber 5g
19%
Total Sugars 2g
Includes – Added Sugars
Protein 8g
Vitamin D 0mcg
0%
Calcium 30mg
2%
Iron 2.8mg
15%
Potassium 320mg
6%
*
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.
“–” means the source doesn't report that nutrient.
Nutrient details
Unrounded values, grouped by type. Select a column heading to sort within each group.
See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity.
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| Energy and macronutrients | ||
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8.1 g |
| Total Fat | 1.9 g | 3.6 g |
| Total Carbohydrate | 21 g | 39 g |
| Dietary Fiber | 2.8 g | 5.2 g |
| Total Sugars | 0.87 g | 1.6 g |
| Fats and cholesterol | ||
| Saturated Fat | 0.231 g | 0.427 g |
| Monounsaturated Fat | 0.528 g | 0.977 g |
| Polyunsaturated Fat | 1.1 g | 2 g |
| Cholesterol | 0 mg | 0 mg |
| Vitamins | ||
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 0.63 mg | 1.2 mg |
| Vitamin K | 0 mcg | 0 mcg |
| Thiamin (B1) | 0.107 mg | 0.198 mg |
| Riboflavin (B2) | 0.11 mg | 0.204 mg |
| Niacin (B3) | 0.412 mg | 0.762 mg |
| Vitamin B6 | 0.123 mg | 0.228 mg |
| Folate | 42 mcg | 78 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Choline | 23 mg | 43 mg |
| Minerals | ||
| Calcium | 17 mg | 31 mg |
| Iron | 1.5 mg | 2.8 mg |
| Magnesium | 64 mg | 118 mg |
| Phosphorus | 152 mg | 281 mg |
| Potassium | 172 mg | 318 mg |
| Sodium | 7 mg | 13 mg |
| Zinc | 1.1 mg | 2 mg |
| Copper | 0.192 mg | 0.355 mg |
| Manganese | 0.631 mg | 1.2 mg |
| Selenium | 2.8 mcg | 5.2 mcg |
| Other | ||
| Caffeine | 0 mg | 0 mg |
How the sources were reconciled
Each food has one source of truth, chosen by the rules on the Sources page.
- This food is only in SR Legacy, USDA's final Standard Reference release (2018). The values are USDA's published reference values, but they're no longer updated.
Records used
| Dataset | Record | Updated | Role |
|---|---|---|---|
| SR Legacy | 168917 | Apr 1, 2019 | Primary source |
Citations
USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Quinoa, cooked," FDC ID 168917, published April 1, 2019.
https://fdc.nal.usda.gov/food-details/168917/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
Wikimedia Commons
Photo by User:MarkusHagenlocher, via Wikimedia Commons, licensed under CC BY-SA 3.0.
https://commons.wikimedia.org/wiki/File:Reismelde.jpg
· License:
CC BY-SA 3.0
· Accessed September 19, 2026
Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.