VeganCereals & Grains

Quinoa, Uncooked

Nutrition Facts Per 100g

Also known as: QUINOA, RAW QUINOA, DRY QUINOA

Quinoa, Uncooked is a staple grain or cereal product in Indian diets, providing steady energy through complex carbohydrates. Each 100g serving offers 368 kcal and 64.2g of carbohydrates. It also provides meaningful amounts of Phosphorus (approximately 65% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 55% of a typical adult's daily needs). See the full nutrition facts for Quinoa, Uncooked below.

Nutrition Summary

368kcalCalories

14.1gProtein

64.2gCarbs

6.1gFat

7.0gFiber

Protein 15% Carbs 70% Fat 15%

Micronutrients

High in:PhosphorusMagnesiumVitamin B6IronThiamin (B1)

Calcium47.0 mg(5%)

Iron4.6 mg(35%)

Zinc3.1 mg(33%)

Potassium563 mg(19%)

Sodium5.0 mg(1%)

Magnesium197 mg(55%)

Phosphorus457 mg(65%)

Thiamin (B1)0.4 mg(35%)

Riboflavin (B2)0.3 mg(25%)

Niacin (B3)1.5 mg(10%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)118 µg(30%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.1 mg(7%)

Fat Breakdown4

MUFA1.6 g

11%

PUFA3.3 g

55%

Omega-30.3 g

22%

Omega-63.0 g

21%

Limit These2

Saturated Fat0.7 g

Cholesterol0 mg

Common Serving Sizes

1 cup170g

626 kcal24.0g protein

100 g100g

368 kcal14.1g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Quinoa, Uncooked?

Quinoa, Uncooked contains 368 kcal per 100g. A typical serving (1 cup) contains approximately 626 kcal.

How much protein is in Quinoa, Uncooked?

Quinoa, Uncooked provides 14.1g of protein per 100g, which is approximately 28% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Quinoa, Uncooked good for weight loss?

Quinoa, Uncooked provides 368 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Quinoa, Uncooked vegan?

Yes, Quinoa, Uncooked is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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