Quinoa Nutrition Facts: Calories, Macros & Health Benefits
Summary: Quinoa contains 313 calories, 12g protein, 54.6g carbs, and 5.18g fat per half cup (85g). It is a source of potassium, iron, magnesium.
Nutrition Facts — half cup (85g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 313 kcal | 16% |
| Protein | 12.0g | 24% |
| Carbohydrates | 54.6g | 20% |
| Total Fat | 5.2g | 7% |
| Fiber | 6.0g | 21% |
| Sugar | -0.85g | -- |
| Saturated Fat | 0.59g | 3% |
| Sodium | 4.2mg | 0% |
| Potassium | 478.6mg | 10% |
| Calcium | 40.0mg | 3% |
| Iron | 3.9mg | 22% |
| Magnesium | 167.4mg | 40% |
| Zinc | 2.6mg | 24% |
| Vitamin A | 0.85mcg | 0% |
| Vitamin B6 | 0.41mg | 24% |
| Folate | 156.4mcg | 39% |
| Vitamin E | 2.1mg | 14% |
| Phosphorus | 388.4mg | 31% |
Is Quinoa Good for You?
Quinoa provides 313 calories per half cup (85g) with 12g protein, 54.6g carbohydrates, and 5.18g fat. It is a source of potassium (10% dv), iron (22% dv), magnesium (40% dv).
ingredient
Key Health Benefits of Quinoa
- Potassium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Magnesium (40% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Quinoa Nutrition with Gram
Use Gram to log quinoa and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in quinoa?
Quinoa contains 313 calories per half cup (85g).
How much protein is in quinoa?
Quinoa provides 12g of protein per half cup (85g).
How many carbs are in quinoa?
Quinoa has 54.6g of carbohydrates per half cup (85g).
Is quinoa good for tracking nutrition?
Yes. Quinoa can be logged by calories, macros, and micronutrients in the Gram app.
How should I use quinoa in a meal plan?
Use Quinoa as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track quinoa and thousands of other foods with the Gram app.