Quinoa nutrition facts

Quinoa (1 cup, 185 g) has 222 calories, 8.1 g protein, 5.2 g fiber, 3.6 g fat. It is an excellent source of manganese (51% DV), copper (39% DV), magnesium (28% DV) and a good source of folate and fiber.

Manganese 51% DVCopper 39% DVMagnesium 28% DVPhosphorus 22% DVFolate 19% DV
#2 of 17 grains for magnesium#4 of 17 grains for phosphorus#8 of 17 grains for manganese#1 of 17 grains for folate#5 of 17 grains for iron#8 of 15 grains for fiber

Nutrition Facts

Serving size1 cup (185 g)
Calories222
Total Fat 3.6g4.6%
Saturated Fat 0.4g2.1%
Cholesterol 0mg0%
Sodium 13mg0.6%
Total Carbohydrate 39.4g14%
Dietary Fiber 5.2g18%
Total Sugars 1.6g
Protein 8.1g16%
Vitamin D 0µg0%
Calcium 31mg2.4%
Iron 2.8mg15%
Potassium 318mg6.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

222kcal
  • ■ Protein 15%
  • ■ Fat 14%
  • ■ Carbohydrate 71%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

40
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
-0.2
Inflammatory profile anti-inflammatory
Lower is more anti-inflammatory. Percentile 21 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in quinoa

NutrientPer 1 cup% Daily Value
Macronutrients
Calories222 kcal11%
Protein8.1 g16%
Total fat3.6 g4.6%
Carbohydrate39.4 g14%
Fiber5.2 g18%
Sugars1.6 gno DV
Fats
Saturated fat0.4 g2.1%
Monounsaturated fat1 gno DV
Polyunsaturated fat2 gno DV
Omega-3 (ALA+EPA+DHA)0.18 gno DV
Omega-6 (linoleic)1.8 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.2 mg16%
Riboflavin (B2)0.2 mg16%
Niacin (B3)0.8 mg4.8%
Vitamin B60.23 mg13%
Folate (DFE)78 µg19%
Vitamin B120 µg0%
Vitamin A (RAE)0 µg0%
Vitamin E1.17 mg7.8%
Vitamin D0 µg0%
Vitamin K0 µg0%
Choline43 mg7.7%
Minerals
Sodium13 mg0.6%
Calcium31 mg2.4%
Iron2.8 mg15%
Magnesium118 mg28%
Phosphorus281 mg22%
Potassium318 mg6.8%
Zinc2 mg18%
Copper0.36 mg39%
Manganese1.17 mg51%
Selenium5.2 µg9.4%
Carotenoids
Beta-carotene6 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin98 µgno DV
Other
Caffeine0 mgno DV
Water132 gno DV
Amino acids
Tryptophan0.096 gno DV
Threonine0.242 gno DV
Isoleucine0.29 gno DV
Leucine0.483 gno DV
Lysine0.442 gno DV
Methionine0.178 gno DV
Phenylalanine0.342 gno DV
Valine0.342 gno DV
Histidine0.235 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168917 ("Quinoa, cooked").

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Frequently asked questions

How many calories are in quinoa?

Quinoa has 222 calories per 1 cup (185 g), or 120 calories per 100 g, according to USDA FoodData Central.

How much protein is in quinoa?

8.1 g of protein per 1 cup, which is 16% of the 50 g Daily Value.

What is quinoa rich in?

Per serving, quinoa is richest in Manganese at 51% of the Daily Value, Copper (39%), Magnesium (28%), Phosphorus (22%).

Is quinoa healthy?

By nutrient density, quinoa scores 40 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.