Quinoa Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (185g) of quinoa contains 222 calories, 8.1g protein, 39.4g carbs, and 3.5g fat. Quinoa is a good source of iron, magnesium, zinc.
Nutrition Facts — one cup (185g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 222 kcal | 11% |
| Protein | 8.1g | 16% |
| Carbohydrates | 39.4g | 14% |
| Total Fat | 3.5g | 5% |
| Fiber | 5.2g | 18% |
| Sugar | 1.7g | -- |
| Saturated Fat | 0.37g | 2% |
| Sodium | 12.9mg | 1% |
| Potassium | 318.2mg | 7% |
| Calcium | 31.4mg | 2% |
| Iron | 2.8mg | 15% |
| Magnesium | 118.4mg | 28% |
| Zinc | 2.0mg | 18% |
| Vitamin B6 | 0.23mg | 14% |
| Folate | 77.7mcg | 19% |
| Phosphorus | 281.2mg | 22% |
Is Quinoa Good for You?
Quinoa provides 222 calories per cup (185g) with 8.1g of protein, 39.4g of carbohydrates, and 3.5g of fat. It is a source of iron (15% dv), magnesium (28% dv), zinc (18% dv).
Key Health Benefits of Quinoa
- Good source of iron (15% dv)
- Good source of magnesium (28% dv)
- Good source of zinc (18% dv)
- Good source of vitamin b6 (14% dv)
- Good source of folate (19% dv)
- Contains 5.2g of dietary fiber per serving
- Provides 8.1g of protein per serving
Frequently Asked Questions
How many calories is in quinoa?
One cup (185g) of quinoa contains 222 calories.
How much protein is in quinoa?
One cup (185g) of quinoa provides 8.1g of protein.
Is quinoa vegetarian?
Yes, quinoa is suitable for vegetarian diets.
Is quinoa vegan?
Yes, quinoa is completely plant-based and vegan-friendly.
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track quinoa and thousands of other foods with the Gram app.