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Nutritional Profile of Cooked Quinoa - Care Omnia Nutrition

We got 65 nutritional values in our nutrition profile for Cooked Quinoa.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:

Also, when compared to all foods, it ranks high (Top 250) for four additional nutrients:

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks top-of-the-line (Top 10) for three nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for three additional nutrients:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Cooked Quinoa

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Quinoa

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Quinoa

21.3%
1.9%
4.4%
71.6%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Cooked Quinoa

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Cooked Quinoa

0.2%
0.5%
1.1%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Quinoa

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Quinoa

In food category: Cereal Grains and Pasta

Carbohydrates (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
21.3 g
6 g
169
1063
Fiber, total dietary
2.8 g
793.8 mg
59
222
Starch
17.6 g
5 g
35
261
Sugars (Total incl. NLEA)
870 mg
246.6 mg
102
1589
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
528 mg
149.7 mg
161
2351
Fatty Acids, total polyunsaturated
1.1 g
306.2 mg
108
1488
Fatty Acids, total saturated
231 mg
65.5 mg
198
2577
Total Lipid (Fat)
1.9 g
544.3 mg
163
1556
Saturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Palmitic Acid (16:0)
196 mg
55.6 mg
195
2081
Stearic Acid (18:0)
12 mg
3.4 mg
164
1679
Monounsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
27 mg
7.7 mg
2
184
Oleic Acid (18:1)
465 mg
131.8 mg
169
2369
Paullinic Acid (20:1)
31 mg
8.8 mg
24
443
Polyunsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
15 mg
4.3 mg
5
407
Eicosatetraenoic Acid, ETA (20:4)
3 mg
0.9 mg
29
291
Linoleic Acid (18:2 n-6)
974 mg
276.1 mg
111
1434
Linolenic Acid (18:3)
85 mg
24.1 mg
95
871
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
183 mg
51.9 mg
85
782
Arginine
340 mg
96.4 mg
67
659
Aspartic Acid
353 mg
100.1 mg
73
721
Cystine
63 mg
17.9 mg
80
433
Glutamic Acid
580 mg
164.4 mg
85
739
Glycine
216 mg
61.2 mg
72
793
Histidine
127 mg
36 mg
73
881
Isoleucine
157 mg
44.5 mg
89
865
Leucine
261 mg
74 mg
89
795
Lysine
239 mg
67.8 mg
47
757
Methionine
96 mg
27.2 mg
66
854
Phenylalanine
185 mg
52.4 mg
87
860
Proline
240 mg
68 mg
85
857
Serine
176 mg
49.9 mg
91
898
Threonine
131 mg
37.1 mg
80
882
Tryptophan
52 mg
14.7 mg
67
413
Tyrosine
83 mg
23.5 mg
90
955
Valine
185 mg
52.4 mg
83
860
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
4.4 g
1.2 g
136
1179
Water-soluble Vitamins (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
42 µg
11.9 µg
89
413
Folate, food
42 µg
11.9 µg
29
247
Folate, total
42 µg
11.9 µg
68
342
Niacin
412 µg
116.8 µg
243
2124
Riboflavin
110 µg
31.2 µg
108
701
Thiamin
107 µg
30.3 µg
159
777
Vitamin B6
123 µg
34.9 µg
100
858
Fat-soluble Vitamins (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
630 µg
178.6 µg
59
580
beta-Carotene
3 µg
0.9 µg
83
1163
beta-Tocopherol
30 µg
8.5 µg
15
81
delta-Tocopherol
110 µg
31.2 µg
6
217
gamma-Tocopherol
1.2 mg
337.4 µg
13
325
Lutein + Zeaxanthin
53 µg
15 µg
89
981
Vitamin A, IU
5 IU
1.4 IU
27
1033
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
17 mg
4.8 mg
76
533
Copper, Cu
192 µg
54.4 µg
82
657
Iron, Fe
1.5 mg
422.4 µg
116
772
Magnesium, Mg
64 mg
18.1 mg
46
261
Manganese, Mn
631 µg
178.9 µg
80
460
Phosphorus, P
152 mg
43.1 mg
73
512
Potassium, K
172 mg
48.8 mg
94
726
Selenium, Se
2.8 µg
0.8 µg
142
666
Sodium, Na
7 mg
2 mg
166
1145
Zinc, Zn
1.1 mg
309 µg
93
804
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
23 mg
6.5 mg
62
926
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
71.6 g
20.3 g
90
994
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
760 mg
215.5 mg
65
589
Kcal (Energy)
120 kcal
34 kcal
132
568
KJ (Energy)
503 kj
142.6 kj
63
686
Figure 3. Nutritional profile of cooked quinoa with 65 nutrient values.

Foods Available Online

We searched Amazon for "Quinoa" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Cooked Quinoa

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup185.0 g6.5 oz
Figure 4. Common serving sizes of cooked quinoa

4 Similar Cereal Grains or Pasta

Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.

Similar Cereal Grains and Pasta 1 - 4

Click on a food to explore all of the nutrients it contains.

QuinoaNo of
Nutrients
(Made With Fat)
48
(Made Without Fat)
39
(Unspecified If Cooking Fat Added)
48
73
Figure 5. Similar cereal grains and pasta 1 to 4.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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