Quinoa nutrition facts
3/4 cup of cooked quinoa (139 g) has 167 calories and 6.1 g of protein. It's an excellent source of manganese, copper and magnesium, and a good source of phosphorus, folate and fiber.
Per 3/4 cup of cooked quinoa (139 g)
- Calories
- 167
- Protein
- 6.1 g
- Carbs
- 30 g
- Fat
- 2.7 g
What it gives you
Share of the Daily Value in 3/4 cup of cooked quinoa.
- 38% Manganese
- 30% Copper
- 21% Magnesium
- 17% Phosphorus
- 15% Folate
- 14% Fiber
- 14% Zinc
- 12% Iron
How Alma members eat it
Alma members most often log 3/4 cup at a time.
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 139 g | % DV | 100 g |
|---|---|---|---|
| Calories | 167 | 120 | |
| Protein | 6.1 g | 4.4 g | |
| Carbs | 30 g | 21 g | |
| Fat | 2.7 g | 1.9 g | |
| Fiber | 3.9 g | 14% | 2.8 g |
| Potassium | 239 mg | 5% | 172 mg |
| Calcium | 24 mg | 2% | 17 mg |
| Iron | 2.1 mg | 12% | 1.5 mg |
| Magnesium | 89 mg | 21% | 64 mg |
| Zinc | 1.5 mg | 14% | 1.1 mg |
| Phosphorus | 211 mg | 17% | 152 mg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 0.9 mg | 6% | 0.6 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.1 mg | 12% | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 12% | 0.1 mg |
| Niacin (B3) | 0.6 mg | 4% | 0.4 mg |
| Vitamin B6 | 0.2 mg | 10% | 0.1 mg |
| Folate | 58 mcg | 15% | 42 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 3.9 mcg | 7% | 2.8 mcg |
| Copper | 267 mcg | 30% | 192 mcg |
| Manganese | 0.9 mg | 38% | 0.6 mg |
| Omega-3 | 21 mg | 15 mg | |
| Saturated fat | 0.3 g | 2% | 0.2 g |
| Sodium | 9.7 mg | 0% | 7 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 1.2 g | 0.9 g |
Source: USDA FoodData Central #168917, Quinoa, cooked. Daily Values are the FDA label values for adults.
Questions
How many calories are in quinoa?
3/4 cup of cooked quinoa (139 g) has 167 calories. 100 g has 120 calories.
How much protein is in quinoa?
3/4 cup of cooked quinoa has 6.1 g of protein, 12% of the 50 g Daily Value. 100 g has 4.4 g.
Is quinoa healthy?
3/4 cup of cooked quinoa is an excellent source of manganese, copper and magnesium, and a good source of phosphorus, folate and fiber. How it fits depends on the rest of your day.
How do people usually eat quinoa?
Alma members most often log 3/4 cup at a time.
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