Quinoa Nutrition Facts Label: Calories & Fiber
The FDA Nutrition Facts label for quinoa, drawn for 1 cup: 222 calories, 8.1 g protein, 3.5 g fat, 39.4 g carbs, with %DV. Plus Canada, EU and UK versions and a PNG download.
Quinoa Nutrition Facts label (FDA standard format)
This is the Nutrition Facts label for quinoa as the FDA specifies it: one serving of 1 cup (185 g), every value rounded exactly as 21 CFR 101.9 requires, the same rounding a compliance reviewer checks. Nutrient data is USDA FoodData Central (SR Legacy, FDC ID 168917: Quinoa, cooked).
Making a product that contains quinoa? The free label generator builds this panel from your full recipe - every ingredient, correct serving size, ingredient statement and allergens included.
Free to use as a reference for a product made with quinoa. A label for sale needs your full recipe, serving size and ingredient statement, which the generator builds.
Quinoa nutrition label for Canada, the EU and the UK
The same 1 cup of quinoa, drawn by the site's Canadian, EU and UK renderers. Canada keeps a per-serving panel in English and French with its own Daily Values and folds trans fat into the saturated-fat row. The EU declaration is per 100 g only, states energy in kJ and kcal, and declares salt (sodium × 2.5) rather than sodium. The UK table is the EU layout as retained by the Food Information Regulations 2014, with the optional per-serving column and %RI. One recipe in the generator renders all of them from the same numbers.
| Fat / Lipides | 3.5 g | 5 % |
| Saturated / Saturés | 0.4 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 15 mg | 1 % |
| Carbohydrate / Glucides | 39 g | 14 % |
| Fibre / Fibres | 5 g | 19 % |
| Sugars / Sucres | 2 g | 2 % |
| Protein / Protéines | 8 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 32 mg | 2 % |
| Iron / Fer | 3 mg | 16 % |
| Potassium | 318 mg | 9 % |
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
| Per 100g | |
|---|---|
| Energy | 502 kJ / 120 kcal |
| Fat | 1.9 g |
| of which saturates | 0.2 g |
| Carbohydrate | 21 g |
| of which sugars | 0.9 g |
| Protein | 4.4 g |
| Salt | 0.0 g |
| Per 100g | Per 185g | %RI* | |
|---|---|---|---|
| Energy | 502 kJ 120 kcal |
929 kJ 222 kcal |
11% |
| Fat | 1.9g | 3.5g | 5% |
| of which saturates | 0.2g | 0.4g | 2% |
| Carbohydrate | 21g | 39g | 15% |
| of which sugars | 0.9g | 1.7g | 1.9% |
| Fibre | 2.8g | 5.2g | - |
| Protein | 4.4g | 8.1g | 16% |
| Salt | 0.02g | 0.03g | <1% |
What stands out in quinoa
Measured against the FDA's nutrient-content claim thresholds (21 CFR 101.54), quinoa is notable for:
- Fiber - 5g per 1 cup - 19% DV, enough to qualify as a good source (10–19% DV).
- Protein - 8g per 1 cup - 16% DV, enough to qualify as a good source (10–19% DV).
- Iron - 2.8mg per 1 cup - 16% DV, enough to qualify as a good source (10–19% DV).
These are the thresholds that decide whether a package may carry a claim like “good source of fiber”. The label generator applies the same rules to your own recipe.
Quinoa nutrition facts per serving and per 100 g
| Nutrient | Per 1 cup | % DV* | Per 100 g |
|---|---|---|---|
| Calories | 220 | – | 120 |
| Total Fat | 3.5g | 4% | 1.9g |
| Saturated Fat | 0g | 2% | 0.2g |
| Trans Fat | 0g | – | – |
| Cholesterol | 0mg | 0% | 0mg |
| Sodium | 15mg | 1% | 7mg |
| Total Carbohydrate | 39g | 14% | 21.3g |
| Dietary Fiber | 5g | 19% | 2.8g |
| Total Sugars | 2g | – | 0.9g |
| Added Sugars | 0g | 0% | 0g |
| Protein | 8g | – | 4.4g |
| Vitamin D | 0mcg | 0% | 0mcg |
| Calcium | 30mg | 2% | 17mg |
| Iron | 2.8mg | 16% | 1.5mg |
| Potassium | 320mg | 7% | 172mg |
* Percent Daily Values are based on a 2,000-calorie diet (FDA adult reference values). Per-serving values use the FDA's label rounding rules; per-100 g values are the unrounded USDA amounts.
Macronutrient breakdown
By calories, quinoa is 14% fat, 71% carbohydrate and 15% protein (Atwater 9/4/4 factors, per 1 cup). Of the 39.4 g of carbohydrate, 1.7 g is sugars and 5.2 g is dietary fiber.
Compare it against other foods with the free food comparison tool, or analyze a whole recipe with the recipe nutrition calculator.
Quinoa nutrition FAQ
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Related foods
Jasmine Rice · White Rice · Basmati Rice · All-Purpose Flour · Cornstarch · Oat Flour
Browse all foods → Or look up anything in USDA's database with the nutrition facts search.
Source: USDA FoodData Central, SR Legacy release (public domain). FDC ID 168917 - Quinoa, cooked. Serving: 1 cup = 185 g (USDA household measure).