Quinoa — In-Depth Nutrient Profile
Serving: 0.75 cup (185.00 g)
Glycemic Index: low
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 8.14 g | 16% |
| Carbohydrates | 39.40 g | 18% |
| Fat - total | 3.55 g | |
| Dietary Fiber | 5.18 g | 21% |
| Calories | 222.00 | 12% |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Carbohydrate: | ||
| Starch | 32.62 g | |
| Total Sugars | 1.61 g | |
| Monosaccharides | -- g | |
| Fructose | -- g | |
| Glucose | -- g | |
| Galactose | -- g | |
| Disaccharides | -- g | |
| Lactose | -- g | |
| Maltose | -- g | |
| Sucrose | -- g | |
| Soluble Fiber | -- g | |
| Insoluble Fiber | -- g | |
| Other Carbohydrates | 32.62 g | |
| Fat: | ||
| Monounsaturated Fat | 0.98 g | |
| Polyunsaturated Fat | 1.99 g | |
| Saturated Fat | 0.43 g | |
| Trans Fat | -- g | |
| Calories from Fat | 31.97 | |
| Calories from Saturated Fat | 3.85 | |
| Calories from Trans Fat | -- | |
| Cholesterol | 0.00 mg | |
| Water | 132.48 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.20 mg | 17% |
| Vitamin B2 | 0.20 mg | 15% |
| Vitamin B3 | 0.76 mg | 5% |
| Vitamin B3 (Niacin Equivalents) | 2.37 mg | |
| Vitamin B6 | 0.23 mg | 14% |
| Vitamin B12 | 0.00 mcg | |
| Biotin | -- mcg | |
| Choline | 42.55 mg | 10% |
| Folate | 77.70 mcg | 19% |
| Folate (DFE) | 77.70 mcg | |
| Folate (food) | 77.70 mcg | |
| Pantothenic Acid | 0.50 mg | 10% |
| Vitamin C | 0.00 mg | |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 9.25 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 0.46 mcg (RAE) | |
| Vitamin A mcg Retinol Equivalents (RE) | 0.92 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 0.92 mcg (RE) | |
| Alpha-Carotene | 0.00 mcg | |
| Beta-Carotene | 5.55 mcg | |
| Beta-Carotene Equivalents | 5.55 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 98.05 mcg | |
| Lycopene | 0.00 mcg | |
| Vitamin D International Units (IU) | 0.00 IU | |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 1.17 mg (ATE) | 8% |
| Vitamin E International Units (IU) | 1.74 IU | |
| Vitamin E mg | 1.17 mg | |
| Vitamin K | 0.00 mcg |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | -- mcg | |
| Calcium | 31.45 mg | 3% |
| Chloride | 49.21 mg | |
| Chromium | -- mcg | |
| Copper | 0.36 mg | 40% |
| Fluoride | -- mg | |
| Iodine | -- mcg | |
| Iron | 2.76 mg | 15% |
| Magnesium | 118.40 mg | 30% |
| Manganese | 1.17 mg | 59% |
| Molybdenum | -- mcg | |
| Phosphorus | 281.20 mg | 40% |
| Potassium | 318.20 mg | 9% |
| Selenium | 5.18 mcg | 9% |
| Sodium | 12.95 mg | 1% |
| Zinc | 2.02 mg | 18% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.18 g | 8% |
| Omega-6 Fatty Acids | 1.81 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | -- g | |
| 15:1 Pentadecenoic | -- g | |
| 16:1 Palmitol | 0.00 g | |
| 17:1 Heptadecenoic | -- g | |
| 18:1 Oleic | 0.86 g | |
| 20:1 Eicosenoic | 0.06 g | |
| 22:1 Erucic | 0.05 g | |
| 24:1 Nervonic | -- g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 1.80 g | |
| 18:2 Conjugated Linoleic (CLA) | -- g | |
| 18:3 Linolenic | 0.16 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | -- g | |
| 20:4 Arachidonic | 0.01 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.03 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | 0.00 g | |
| 6:0 Caproic | 0.00 g | |
| 8:0 Caprylic | 0.00 g | |
| 10:0 Capric | 0.00 g | |
| 12:0 Lauric | 0.00 g | |
| 14:0 Myristic | 0.00 g | |
| 15:0 Pentadecanoic | -- g | |
| 16:0 Palmitic | 0.36 g | |
| 17:0 Margaric | -- g | |
| 18:0 Stearic | 0.02 g | |
| 20:0 Arachidic | -- g | |
| 22:0 Behenate | -- g | |
| 24:0 Lignoceric | -- g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.34 g | |
| Arginine | 0.63 g | |
| Aspartic Acid | 0.65 g | |
| Cysteine | 0.12 g | |
| Glutamic Acid | 1.07 g | |
| Glycine | 0.40 g | |
| Histidine | 0.23 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.48 g | |
| Lysine | 0.44 g | |
| Methionine | 0.18 g | |
| Phenylalanine | 0.34 g | |
| Proline | 0.44 g | |
| Serine | 0.33 g | |
| Threonine | 0.24 g | |
| Tryptophan | 0.10 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.34 g |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 1.41 g | |
| Organic Acids (Total) | 0.00 g | |
| Acetic Acid | -- g | |
| Citric Acid | -- g | |
| Lactic Acid | -- g | |
| Malic Acid | -- g | |
| Taurine | 0.00 g | |
| Sugar Alcohols (Total) | 0.00 g | |
| Glycerol | 0.00 g | |
| Inositol | 0.00 mg | |
| Mannitol | 0.00 g | |
| Sorbitol | 0.00 g | |
| Xylitol | 0.00 g | |
| Artificial Sweeteners (Total) | 0.00 mg | |
| Aspartame | 0.00 mg | |
| Saccharin | 0.00 mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 156.40 | 8.69% |
| calories from fat | 23.22 | |
| calories from saturated fat | 2.70 | |
| protein | 6.00 g | 12% |
| carbohydrates | 27.27 g | 9.09% |
| dietary fiber | 2.98 g | 11.92% |
| soluble fiber | -- g | |
| insoluble fiber | -- g | |
| sugar - total | 2.10 g | |
| monosaccharides | -- g | |
| disaccharides | -- g | |
| other carbs | 39.41 g | |
| fat - total | 2.58 g | 3.97% |
| saturated fat | 0.30 g | 1.5% |
| mono fat | 0.69 g | 2.88% |
| poly fat | 1.40 g | 5.83% |
| trans fatty acids | -- g | |
| cholesterol | 0.00 mg | |
| water | 5.64 g | |
| ash | 1.41 g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 5.95 IU | 0.12% |
| vitamin A RAE | 0.30 RAE | |
| A - carotenoid | 0.59 RE | 0.01% |
| A - retinol | 0.00 RE | |
| A - beta carotene | 3.40 mcg | |
| thiamin - B1 | 0.15 mg | 10% |
| riboflavin - B2 | 0.14 mg | 8.24% |
| niacin - B3 | 0.65 mg | 3.25% |
| niacin equiv | 1.83 mg | |
| vitamin B6 | 0.21 mg | 10.5% |
| vitamin B12 | 0.00 mcg | |
| biotin | -- mcg | |
| vitamin C | 0.00 mg | |
| vitamin D IU | 0.00 IU | |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 1.04 mg | 5.2% |
| vitamin E IU | 1.17 IU | |
| vitamin E mg | 1.17 mg | |
| folate | 78.20 mcg | 19.55% |
| vitamin K | 0.00 mcg | |
| pantothenic acid | 0.33 mg | 3.3% |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.25 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.02 g | |
| 20:0 arachidic | 0.01 g | |
| 22:0 behenate | 0.01 g | |
| 24:0 lignoceric | 0.00 g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | -- g | |
| 15:1 pentadecenoic | -- g | |
| 16:1 palmitol | 0 g | |
| 17:1 heptadecenoic | -- g | |
| 18:1 oleic | 0.60 g | |
| 20:1 eicosen | 0.04 g | |
| 22:1 erucic | 0.04 g | |
| 24:1 nervonic | -- g |
Poly Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 18:2 linoleic | 1.26 g | |
| 18:3 linolenic | 0.11 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.02 g |
Other Fats
| Nutrient | Amount | DV% |
|---|---|---|
| omega-3 fatty acids | 0.13 g | 5.42% |
| omega-6 fatty acids | 1.27 g | |
| omega 3 fatty acids | 0.13 g | 5.42% |
| omega 6 fatty acids | 1.27 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | 0.25 g | |
| arginine | 0.46 g | |
| aspartate | 0.48 g | |
| cystine | 0.09 g | 21.95% |
| glutamate | 0.79 g | |
| glycine | 0.29 g | |
| histidine | 0.17 g | 13.18% |
| isoleucine | 0.21 g | 18.26% |
| leucine | 0.36 g | 14.23% |
| lysine | 0.33 g | 14.04% |
| methionine | 0.13 g | 17.57% |
| phenylalanine | 0.25 g | 21.01% |
| proline | 0.33 g | |
| serine | 0.24 g | |
| threonine | 0.18 g | 14.52% |
| tryptophan | 0.07 g | 21.88% |
| tyrosine | 0.11 g | 11.34% |
| valine | 0.25 g | 17.01% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | 0.00 mg | |
| aspartame | 0.00 mg | |
| saccharin | 0.00 mg | |
| sugar alcohol | 0.00 g | |
| glycerol | 0.00 g | |
| inositol | 0.00 mg | |
| mannitol | 0.00 g | |
| sorbitol | 0.00 g | |
| xylitol | 0.00 g | |
| organic acids | 0.00 mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | 29.83 mg | 7.02% |
| taurine | 0.00 mg | |
| lutein+zeaxanthin | 69.27 mcg | |
| lycopene | 0.00 mcg |
VITAMIN E FORMS
| Nutrient | Amount | DV% |
|---|---|---|
| Tocopherols | 2.46 mg | |
| beta-Tocopherol | 0.06 mg | |
| gamma-Tocopherol | 2.20 mg | |
| delta-Tocopherol | 0.20 mg |