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Nutritional Facts: Plain Quinoa

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 cups (474g)
water
1 cup (170g)
quinoa
Total 1 serving
Alanine n/a 1.0 1 0
Alcohol (g) 0.0 n/a 0 0
Arginine n/a 1.9 2 0
Ash (g) 0.5 4.0 5 1
Aspartic acid n/a 1.9 2 0
Caffeine (mg) 0.0 n/a 0 0
Calcium (mg) 14.2 79.9 94 24
Calories 0.0 625.6 626 156
Calories (kj) 0.0 2,616.3 2,616 654
Carbohydrates (g) 0.0 109.1 109 27
Cholesterol (mg) 0.0 0.0 0 0
Copper (mg) 0.0 1.0 1 0
Cystine n/a 0.3 0 0
Dietary Fiber (g) 0.0 11.9 12 3
Folate (mcg) 0.0 312.8 313 78
Folate, DFE (mcg) 0.0 312.8 313 78
Folate, food (mcg) 0.0 312.8 313 78
Folic acid (mcg) 0.0 0.0 0 0
Glutamic acid n/a 3.2 3 1
Glycine n/a 1.2 1 0
Histidine n/a 0.7 1 0
Iron (mg) 0.0 7.8 8 2
Isoleucine n/a 0.9 1 0
Leucine n/a 1.4 1 0
Lysine n/a 1.3 1 0
Magnesium (mg) 4.7 334.9 340 85
Manganese (mg) 0.0 3.5 3 1
Methionine n/a 0.5 1 0
Monounsaturated Fat (g) 0.0 2.7 3 1
Niacin (mg) 0.0 2.6 3 1
Pantothenic acid (mg) 0.0 1.3 1 0
Phenylalanine n/a 1.0 1 0
Phosphorus (mg) 0.0 776.9 777 194
Polyunsaturated Fat (g) 0.0 5.6 6 1
Potassium (mg) 4.7 957.1 962 240
Proline n/a 1.3 1 0
Protein (g) 0.0 24.0 24 6
Retinol (mcg) 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.5 1 0
Saturated Fat (g) 0.0 1.2 1 0
Selenium (mcg) 0.0 14.5 14 4
Serine n/a 1.0 1 0
Sodium (mg) 14.2 8.5 23 6
Starch n/a 88.8 89 22
Sugar (g) 0.0 n/a 0 0
Theobromine (mg) 0.0 n/a 0 0
Thiamin (mg) 0.0 0.6 1 0
Threonine n/a 0.7 1 0
Tocopherol, alpha (mg) 0.0 4.1 4 1
Tocopherol, beta n/a 0.1 0 0
Tocopherol, delta n/a 0.6 1 0
Tocopherol, gamma n/a 7.7 8 2
Total Fat (g) 0.0 10.3 10 3
Tryptophan n/a 0.3 0 0
Tyrosine n/a 0.5 0 0
Valine n/a 1.0 1 0
Vitamin A, IU (IU) 0.0 23.8 24 6
Vitamin A, RAE (mcg) 0.0 1.7 2 0
Vitamin B-12 (mcg) 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.8 1 0
Vitamin C (mg) 0.0 n/a 0 0
Vitamin D (IU) 0.0 0.0 0 0
Water (g) 473.5 22.6 496 124
Zinc (mg) 0.0 5.3 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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