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Red Quinoa

Red Quinoa

EverydayDry

Red quinoa is a nutrient-dense variety of the ancient Andean grain, distinguished by its deep russet color and slightly earthier flavor compared to white quinoa. This whole grain contains all nine essential amino acids as a complete protein source, with higher antioxidant levels from its natural pigmentation. When cooked, red quinoa maintains a firmer texture and nuttier taste, requiring similar preparation through simmering but offering more visual appeal in dishes. Its high fiber content and rich mineral profile, including iron and magnesium, make it particularly valuable for gluten-free and plant-based diets.

Macro Impact

A 1/4 cup serving contains 155 calories, 6g protein, 29g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 155 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 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
Calories155
% Daily Value*
Total Fat3g
4%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium0.3mg
0%
Total Carbohydrate29g
11%
Dietary Fiber5g
19%
Total Sugars1g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron1mg
8%
Potassium292mg
6%

* 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
29 / 275 g
11%
Fiber
5 / 28 g
19%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
21 g
Fat
Total Fat
3 / 78 g
4%
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
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
13%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
13 / 30 mcg
42%
Cobalamin, B12
0 / 2 mcg
0%
Folate
139 / 400 mcg
35%
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
14 / 1k mg
1%
Copper
0 / 1 mg
19%
Iron
1 / 13 mg
11%
Magnesium
62 / 370 mg
17%
Manganese
2 / 2 mg
71%
Phosphorous
161 / 700 mg
23%
Potassium
292 / 3k mg
10%
Selenium
0 / 55 mcg
0%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
10%
Chromium
13 / 30 mcg
42%
Molybdenum
8 / 45 mcg
17%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
30 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Quinoa, red, raw. Frida. Public Food Key 1725.

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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