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Tri-Color Quinoa

Tri-Color Quinoa

EverydayDry

Tri-color quinoa is a nutrient-dense blend of white, red, and black quinoa varieties, offering a visually striking alternative to single-color quinoa. Like all quinoa, it is gluten-free and provides all nine essential amino acids as a complete plant-based protein, with darker grains contributing additional antioxidants like anthocyanins. When cooked, the mix retains a slightly firmer texture than white quinoa alone, making it ideal for grain bowls, salads, and dishes where both nutrition and presentation matter.

Macro Impact

A 1/4 cup serving contains 154 calories, 5g protein, 29g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 154 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
Calories154
% Daily Value*
Total Fat3g
4%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium0.4mg
0%
Total Carbohydrate29g
11%
Dietary Fiber5g
18%
Total Sugars1g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron2mg
9%
Potassium320mg
7%

* 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
18%
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
19 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
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
18%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
13%
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
7%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
13 / 30 mcg
42%
Cobalamin, B12
0 / 2 mcg
0%
Folate
109 / 400 mcg
27%
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
1 / 105 mcg
1%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
22%
Iron
2 / 13 mg
12%
Magnesium
72 / 370 mg
19%
Manganese
2 / 2 mg
77%
Phosphorous
173 / 700 mg
25%
Potassium
320 / 3k mg
11%
Selenium
1 / 55 mcg
1%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
6 / 30 mcg
21%
Molybdenum
7 / 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 number of official governmental and non-governmental sources, including:

  1. 1.Quinoa, white, raw. Frida. Public Food Key 1724.
  2. 2.Quinoa, red, raw. Frida. Public Food Key 1725.
  3. 3.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.

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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