Quinoa Nutrition Facts: Calories, Macros & Health Benefits
Summary: One side (150g) of quinoa contains 219 calories, 6.3g protein, 30.3g carbs, and 8.1g fat. Quinoa is a good source of saturated fat, sodium, iron.
Nutrition Facts — one side (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 219 kcal | 11% |
| Protein | 6.3g | 13% |
| Carbohydrates | 30.3g | 11% |
| Total Fat | 8.1g | 10% |
| Fiber | 4.0g | 14% |
| Sugar | 1.2g | -- |
| Saturated Fat | 2.7g | 14% |
| Cholesterol | 10.5mg | 4% |
| Sodium | 276.0mg | 12% |
| Potassium | 246.0mg | 5% |
| Calcium | 25.5mg | 2% |
| Iron | 2.1mg | 12% |
| Magnesium | 91.5mg | 22% |
| Zinc | 1.6mg | 14% |
| Vitamin A | 55.5mcg | 6% |
| Vitamin B6 | 0.26mg | 15% |
| Folate | 60.0mcg | 15% |
| Vitamin K | 3.1mcg | 3% |
| Phosphorus | 217.5mg | 17% |
Is Quinoa Good for You?
Quinoa provides 219 calories per side (150g) with 6.3g of protein, 30.3g of carbohydrates, and 8.1g of fat. It is a source of saturated fat (14% dv), sodium (12% dv), iron (12% dv).
Key Health Benefits of Quinoa
- Good source of saturated fat (14% dv)
- Good source of sodium (12% dv)
- Good source of iron (12% dv)
- Good source of magnesium (22% dv)
- Good source of zinc (14% dv)
- Contains 4.0g of dietary fiber per serving
- Provides 6.3g of protein per serving
Frequently Asked Questions
How many calories is in quinoa?
One side (150g) of quinoa contains 219 calories.
How much protein is in quinoa?
One side (150g) of quinoa provides 6.3g of protein.
Is quinoa vegetarian?
Yes, quinoa is suitable for vegetarian diets.
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.