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White Quinoa

White Quinoa

EverydayDry

White quinoa is the most common variety of this ancient gluten-free grain, characterized by its pale color and mild, slightly nutty flavor. While nutritionally similar to red and black quinoa, it cooks faster and develops a lighter, fluffier texture, making it ideal for grain bowls or as a rice alternative. Like all quinoa, it requires thorough rinsing before cooking to remove bitter saponins and provides a complete plant-based protein with all nine essential amino acids.

Macro Impact

A 1/4 cup serving contains 157 calories, 6g protein, 28g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 157 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
Calories157
% Daily Value*
Total Fat3g
3%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.6g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate28g
10%
Dietary Fiber3g
12%
Total Sugars1g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron2mg
10%
Potassium267mg
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
28 / 275 g
10%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
18 g
Fat
Total Fat
3 / 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
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
23%
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
13%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
14 / 30 mcg
48%
Cobalamin, B12
0 / 2 mcg
0%
Folate
91 / 400 mcg
23%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
26%
Iron
2 / 13 mg
14%
Magnesium
81 / 370 mg
22%
Manganese
1 / 2 mg
57%
Phosphorous
189 / 700 mg
27%
Potassium
267 / 3k mg
9%
Selenium
1 / 55 mcg
1%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
3 / 30 mcg
9%
Molybdenum
6 / 45 mcg
14%
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.Grains, quinoa, dry. Canadian Nutrient File. Food ID 4495.
  2. 2.Quinoa, white, raw. Frida. Public Food Key 1724.

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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