Quinoa

Quinoa – Nutrition Facts (per 100 grams)

Calories: 120 kcal
Protein: 4.1 g
Fat: 1.9 g

• Saturated Fat: 0.2 g
• Monounsaturated Fat: 0.5 g
• Polyunsaturated Fat: 1.1 g
  Carbohydrates: 21.3 g
• Sugars: 0.9 g
• Fiber: 2.8 g
  Cholesterol: 0 mg
  Sodium: 7 mg

Vitamins in Quinoa

• Vitamin A: 1 IU (0% DV)
• Vitamin B1 (Thiamine): 0.1 mg (9% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (7% DV)
• Vitamin B3 (Niacin): 0.4 mg (2% DV)
• Vitamin B5 (Pantothenic Acid): 0.3 mg (6% DV)
• Vitamin B6: 0.1 mg (5% DV)
• Vitamin B9 (Folate): 42 µg (10% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0.0 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 0.6 mg (4% DV)
• Vitamin K: 0.0 µg (0% DV)

Minerals in Quinoa

• Calcium: 17 mg (1% DV)
• Phosphorus: 152 mg (22% DV)
• Magnesium: 64 mg (16% DV)
• Potassium: 172 mg (4% DV)
• Iron: 1.5 mg (8% DV)
• Zinc: 1.1 mg (10% DV)
• Selenium: 2.8 µg (5% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Quinoa is a complete protein, containing all nine essential amino acids, making it a great plant-based protein source.
• Rich in fiber, which aids in digestion and helps maintain a feeling of fullness.
• Contains significant amounts of magnesium, phosphorus and iron, important for energy production, bone health, and oxygen transport.
• Naturally gluten-free and suitable for individuals with gluten intolerance or celiac disease.
• Low in fat, with a healthy balance of polyunsaturated and monounsaturated fats.
• A versatile food that can be used in salads, soups, stews, or as a side dish.