Quinoa
100 g raw
368 kcal
Boiled, 100 g
120 kcal
Protein, fat and carbs per 100 g
- Protein
- 14.1 g
- Fat
- 6.1 g
- Carbs
- 64.2 g
- Fiber
- 7 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 368 kcal | 14.1 g | 6.1 g | 64.2 g |
| Soaked | 150% | 245 kcal | 9.4 g | 4.1 g | 42.8 g |
| Boiled | 307% | 120 kcal | 4.6 g | 2 g | 20.9 g |
| Steamed | 250% | 147 kcal | 5.6 g | 2.4 g | 25.7 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 mcg | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin B1 (thiamine) | 0.36 mg | 33% |
| Vitamin B2 (riboflavin) | 0.32 mg | 29% |
| Vitamin B3 (niacin) | 1.5 mg | 11% |
| Vitamin B6 (pyridoxine) | 0.49 mg | 38% |
| Vitamin B9 (folate) | 184 mcg | 46% |
| Choline | 70.2 mg | 17% |
| Calcium | 47 mg | 5% |
| Iron | 4.6 mg | 25% |
| Magnesium | 197 mg | 64% |
| Phosphorus | 457 mg | 65% |
| Potassium | 563 mg | 22% |
| Sodium | 5 mg | 0% |
| Zinc | 3.1 mg | 39% |
| Selenium | 8.5 mcg | 15% |
| Copper | 0.59 mg | 66% |
| Manganese | 2 mg | 113% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator