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Quinoa Flakes

Quinoa Flakes

EverydayDry

Quinoa flakes are a pre-cooked, rolled form of whole quinoa grains that offer the same complete protein profile and gluten-free benefits as the whole seed, but with significantly faster preparation. This lightweight, quick-cooking format retains quinoa’s high fiber and mineral content while developing a soft, porridge-like texture when hydrated. Ideal for instant hot cereals or baking applications, they serve as a nutrient-dense alternative to rolled oats with a characteristically mild, nutty flavor.

Macro Impact

A 0.33 cup serving contains 131 calories, 4g protein, 23g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 131 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size0.33 cup (34 g)
Amount per serving
Calories131
% Daily Value*
Total Fat2g
3%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate23g
8%
Dietary Fiber2g
7%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.6mg
3%
Potassium191mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
20 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
5%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
6%
Omega 9
1 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
11%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
22%
Valine
0 / 2 g
9%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
32 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
45%
Iron
1 / 13 mg
5%
Magnesium
52 / 370 mg
14%
Manganese
1 / 2 mg
48%
Phosphorous
155 / 700 mg
22%
Potassium
191 / 3k mg
6%
Selenium
3 / 55 mcg
5%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Grains, quinoa, dry. Canadian Nutrient File. Food ID 4495.
  2. 2.Quinoa, white, raw. Frida. Public Food Key 1724.
  3. 3.Quinoa, red, raw. Frida. Public Food Key 1725.
  4. 4.Quinoa, black, raw. Frida. Public Food Key 1726.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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