Quinoa (cooked)

A complete plant protein — rare for a grain — because it carries lysine, the amino most grains lack.

1 plant point · counts for 30/week how much for 30 g protein →

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	120 kcal	4.4 g	21.3 g	2.8 g	1.9 g
Per 100 kcal	—	3.7 g	17.8 g	2.3 g	1.6 g
One cup · 185 g	222 kcal	8.1 g	39.4 g	5.2 g	3.6 g

Where the calories come from

Also in 100 g

Total sugars	0.9 g
Saturated fat	0.2 g
Sodium	7 mg · 0% DV
Potassium	172 mg · 4% DV
Calcium	17 mg · 1% DV
Iron	1 mg · 8% DV
Magnesium	64 mg · 15% DV
Vitamin C	0.0 mg · 0% DV
Vitamin A (RAE)	0 mcg · 0% DV
Vitamin E (alpha-tocopherol)	0.6 mg · 4% DV
Folate (DFE)	42 mcg · 10% DV
Choline	23.0 mg · 4% DV
Vitamin B6	0.12 mg · 7% DV
Phosphorus	152 mg · 12% DV
Copper	0.19 mg · 21% DV
Potassium : sodium	24.6 : 1 · favorable

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 168917 Fiber sits inside the carbs figure.

682 gfor 30 g protein

818 kcalthose grams cost

2.8 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within grains

Fiber, in context

Compare quinoa with anything

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