Quinoa, Cooked
220 calories per 1 cup (185 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup (185 g)% Daily Value
- Calories220 kcal
- Total Fat3.5 g5%
- Saturated Fat0 g2%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium15 mg1%
- Total Carbohydrate39 g14%
- Dietary Fiber5 g19%
- Total Sugars2 g
- Added Sugars—
- Protein8 g
- Vitamin D0 mcg0%
- Calcium30 mg2%
- Iron2.8 mg15%
- Potassium320 mg6%
- Monounsaturated fat1 g
- Polyunsaturated fat2 g
- Vitamin A0 mcg RAE0%
- Vitamin C0 mg0%
- Vitamin E1.2 mg8%
- Vitamin K0 mcg0%
- Thiamin0.2 mg15%
- Riboflavin0.2 mg15%
- Vitamin B60.23 mg15%
- Folate80 mcg DFE20%
- Vitamin B120 mcg0%
- Phosphorus280 mg20%
- Magnesium120 mg30%
- Zinc2 mg20%
- Selenium5 mcg10%
- Copper0.36 mg40%
- Manganese1.17 mg50%
- Choline40 mg8%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories222 kcal → 220 kcal · nearest 10 kcal
- Total Fat3.55 g → 3.5 g · nearest 0.5 g
- Saturated Fat0.427 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium13 mg → 15 mg · nearest 5 mg
- Total Carbohydrate39.4 g → 39 g · nearest 1 g
- Dietary Fiber5.18 g → 5 g · nearest 1 g
- Total Sugars1.61 g → 2 g · nearest 1 g
- Protein8.14 g → 8 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium31.5 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron2.76 mg → 2.8 mg · nearest 0.1 mg (FDA guidance)
- Potassium318 mg → 320 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein15% of calories
- Fat14% of calories
- Carbohydrate71% of calories
Questions about Quinoa
How many calories are in Quinoa?
Quinoa, Cooked has 220 calories per 1 cup (185 g) and 120 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Quinoa?
Quinoa, Cooked has 8 g of protein per 1 cup (185 g) and 4 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 168917.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More cereal grains and pasta
For information only. Check the sources before printing a label.