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Quinoa

Quinoa

EverydayDry

Quinoa (pronounced 'keen-wah') is a gluten-free pseudocereal native to the Andes, consisting of uncooked, ivory-colored seeds with a natural bitter saponin coating that requires rinsing before preparation. This ancient crop provides a complete plant-based protein in its dry state, containing all nine essential amino acids alongside notable amounts of fiber, magnesium, and iron. When cooked, the seeds triple in volume and develop a light, fluffy texture, making them a versatile substitute for rice or couscous in grain-based dishes.

Macro Impact

A 1/4 cup serving contains 158 calories, 6g protein, 28g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 158 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1/4 cup (43 g)
Amount per serving
Calories158
% Daily Value*
Total Fat3g
3%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.8g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate28g
10%
Dietary Fiber3g
11%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
11%
Potassium242mg
5%

* 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
28 / 275 g
10%
Fiber
3 / 28 g
11%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
24 g
Fat
Total Fat
3 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
6%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
7%
Omega 9
1 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
22%
Valine
0 / 2 g
12%
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
14%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
0 / 2 mcg
0%
Folate
79 / 400 mcg
20%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
29%
Iron
2 / 13 mg
15%
Magnesium
85 / 370 mg
23%
Manganese
1 / 2 mg
42%
Phosphorous
197 / 700 mg
28%
Potassium
242 / 3k mg
8%
Selenium
4 / 55 mcg
7%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
20 / 45 mcg
45%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
31 mg
Taurine
0 mg

References

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

  1. 1.Quinoa, cooked. USDA Standard Reference, Legacy. Food ID 168917.
  2. 2.Grains, quinoa, cooked. Canadian Nutrient File. Food ID 5917.
  3. 3.Quinoa, cooked in water, no added salt. Australian Nutrient Database. Public Food Key F007596.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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