Quinoa, Uncooked
Serving Size 1 cup
Nutritional Value and Analysis
Quinoa, Uncooked with a serving size of 1 cup has a total of 625.6 calories with 10.32 grams of fat. The serving size is equivalent to 170 grams of food and contains 92.88 calories from fat. This item is classified as cereal grains and pasta foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, thiamin, riboflavin, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine but is high in energy.
Protein 47% of DV
A serving of 170 grams of quinoa, uncooked has 47% of the recommended daily needs of protein.
Energy 31% of DV
A serving of 170 grams of quinoa, uncooked has 31% of the recommended daily intake of energy.
Fiber 48% of DV
A serving of 170 grams of quinoa, uncooked has 48% of the recommended daily needs of fiber.
Iron 43% of DV
A serving of 170 grams of quinoa, uncooked has 43% of the recommended daily needs of iron.
Magnesium 80% of DV
A serving of 170 grams of quinoa, uncooked has 80% of the recommended daily needs of magnesium.
Phosphorus 62% of DV
A serving of 170 grams of quinoa, uncooked has 62% of the recommended daily needs of phosphorus.
Zinc 48% of DV
A serving of 170 grams of quinoa, uncooked has 48% of the recommended daily needs of zinc.
Copper 111% of DV
A serving of 170 grams of quinoa, uncooked has 111% of the recommended daily needs of copper.
Manganese 150% of DV
A serving of 170 grams of quinoa, uncooked has 150% of the recommended daily needs of manganese.
Thiamin 51% of DV
A serving of 170 grams of quinoa, uncooked has 51% of the recommended daily needs of thiamin.
Riboflavin 42% of DV
A serving of 170 grams of quinoa, uncooked has 42% of the recommended daily needs of riboflavin.
Vitamin B-6 49% of DV
A serving of 170 grams of quinoa, uncooked has 49% of the recommended daily needs of vitamin b-6.
Folate 78% of DV
A serving of 170 grams of quinoa, uncooked has 78% of the recommended daily needs of folate.
Folate 78% of DV
A serving of 170 grams of quinoa, uncooked has 78% of the recommended daily needs of folate.
Folate, DFE 78% of DV
A serving of 170 grams of quinoa, uncooked has 78% of the recommended daily needs of folate, dfe.
Tryptophan 85% of DV
A serving of 170 grams of quinoa, uncooked has 85% of the recommended daily needs of tryptophan.
Threonine 55% of DV
A serving of 170 grams of quinoa, uncooked has 55% of the recommended daily needs of threonine.
Isoleucine 69% of DV
A serving of 170 grams of quinoa, uncooked has 69% of the recommended daily needs of isoleucine.
Leucine 51% of DV
A serving of 170 grams of quinoa, uncooked has 51% of the recommended daily needs of leucine.
Lysine 53% of DV
A serving of 170 grams of quinoa, uncooked has 53% of the recommended daily needs of lysine.
Methionine 43% of DV
A serving of 170 grams of quinoa, uncooked has 43% of the recommended daily needs of methionine.
Phenylalanine 47% of DV
A serving of 170 grams of quinoa, uncooked has 47% of the recommended daily needs of phenylalanine.
Valine 65% of DV
A serving of 170 grams of quinoa, uncooked has 65% of the recommended daily needs of valine.
Histidine 76% of DV
A serving of 170 grams of quinoa, uncooked has 76% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (170 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 625.6 | Calories from Fat 93 | |
| % Daily Value* | ||
| Total Fat 10.3g | 16% | |
| Saturated Fat 1.2g | 6% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 8.5mg | 0% | |
| Total Carbohydrate 109.1g | 36% | |
| Dietary Fiber 11.9g | 48% | |
| Sugars 0g | ||
| Protein 24g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 6% | Iron 43% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 23.8 IU | 0% | |
| → Vitamin A, RAE | 1.7 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 13.6 µg | - | |
| → Beta Cryptoxanthin | 1.7 µg | - | |
| → Lutein + zeaxanthin | 277.1 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.83 mg | 49% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 4.15 mg | 28% | |
| → Beta Tocopherol | 0.14 mg | - | |
| → Delta Tocopherol | 0.6 mg | - | |
| → Gamma Tocopherol | 7.74 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 0 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 109.07 g | 36% | |
| → Starch | 88.77 g | - | |
| Fiber | 11.9 g | 48% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 10.32 g | 16% | |
| Saturated Fats | 1.2 g | 6% | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 1.02 g | - | |
| → Stearic Acid | 0.06 g | - | |
| → Arachidic Acid | 0.05 g | - | |
| → Behenic Acid | 0.05 g | - | |
| → Lignoceric Acid | 0.02 g | - | |
| Monounsaturated Fats | 2.74 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0 g | - | |
| → Heptadecenoic Acid | 0 g | - | |
| → Oleic Acid | 2.41 g | - | |
| → Gadoleic Acid | 0.16 g | - | |
| → Erucic Acid | 0.14 g | - | |
| → Nervonic Acid | 0.03 g | - | |
| Polyunsaturated Fats | 5.6 g | - | |
| → Linolenic Acid (18:2) | 5.06 g | - | |
| → Linolenic Acid (18:3) | 0.44 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.02 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.08 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 24 g | 47% | |
| → Alanine | 1 g | - | |
| → Arginine | 1.85 g | - | |
| → Aspartic acid | 1.93 g | - | |
| → Cystine | 0.35 g | - | |
| → Glutamic acid | 3.17 g | - | |
| → Glycine | 1.18 g | - | |
| → Histidine | 0.69 g | 76% | |
| → Isoleucine | 0.86 g | 69% | |
| → Leucine | 1.43 g | 51% | |
| → Lysine | 1.3 g | 53% | |
| → Methionine | 0.53 g | 43% | |
| → Phenylalanine | 1.01 g | 47% | |
| → Proline | 1.31 g | - | |
| → Serine | 0.96 g | - | |
| → Threonine | 0.72 g | 55% | |
| → Tryptophan | 0.28 g | 85% | |
| → Tyrosine | 0.45 g | 19% | |
| → Valine | 1.01 g | 65% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 79.9 mg | 6% | |
| Copper | 1 mg | 111% | |
| Iron | 7.77 mg | 43% | |
| Magnesium | 334.9 mg | 80% | |
| Manganese | 3.46 mg | 150% | |
| Phosphorus | 776.9 mg | 62% | |
| Potassium | 957.1 mg | 20% | |
| Selenium | 14.45 µg | 26% | |
| Sodium | 8.5 mg | 0% | |
| Zinc | 5.27 mg | 48% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Ash | 4.05 g | - | |
| Water | 22.58 g | - |
Calories Burn off Time
How long would it take to burn off Quinoa, Uncooked with 625.6calories? A brisk walk for 136 minutes, jogging for 64 minutes, or hiking for 104 minutes will help your burn off the calories in quinoa, uncooked.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 130 minutes |
| Dancing | 114 minutes |
| Golfing | 114 minutes |
| Hiking | 104 minutes |
| Light Gardening | 114 minutes |
| Stretching | 209 minutes |
| Walking - 3.5 mph | 136 minutes |
| Weight Training - light workout | 174 minutes |
| Aerobics | 78 minutes |
| Basketball | 86 minutes |
| Bicycling - 10 mph or more | 64 minutes |
| Running - 5 mph | 64 minutes |
| Swimming | 74 minutes |
| Walking - 4.5 mph | 82 minutes |
| Weight Training - vigorous workout | 86 minutes |
Similar Food Items to Quinoa, Uncooked
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Hominy, Canned, White | 72 | 0.88g | 1.48g | 14.26g |
| Millet, Cooked | 119 | 1g | 3.51g | 23.67g |
| Millet, Raw | 378 | 4.22g | 11.02g | 72.85g |
| Oat Bran, Cooked | 40 | 0.86g | 3.21g | 11.44g |
| Oat Bran, Raw | 246 | 7.03g | 17.3g | 66.22g |
| Oats | 389 | 6.9g | 16.89g | 66.27g |
| Rice, Brown, Long-grain, Cooked | 123 | 0.97g | 2.74g | 25.58g |
| Rice, Brown, Long-grain, Raw | 367 | 3.2g | 7.54g | 76.25g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium