Nutrition facts · Cereal Grains and Pasta

Quinoa Nutrition Facts: Calories, Macros & Label

Quinoa has 222 calories, 8.1 g protein, 3.5 g fat and 39.4 g carbs per 1 cup — full USDA nutrition data with %DV, per-100 g values, and the FDA label below.

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The FDA Nutrition Facts label for quinoa

This is what quinoa looks like on an actual FDA Nutrition Facts panel: one serving of 1 cup (185 g), with 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).

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Nutrition Facts 1 serving per container Serving size 1 cups (185g) Amount per serving Calories 220 % Daily Value* Total Fat 3.5g 4% Saturated Fat 0g 2% Trans Fat 0g Cholesterol 0mg 0% Sodium 15mg 1% Total Carbohydrate 39g 14% Dietary Fiber 5g 19% Total Sugars 2g Includes 0g Added Sugars 0% Protein 8g Vitamin D 0mcg 0% Calcium 30mg 2% Iron 2.8mg 16% Potassium 320mg 7% The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. *
Standard vertical FDA format (21 CFR 101.9) for 1 cup of quinoa — rendered by the NFL label engine.

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.

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Quinoa nutrition FAQ

How many calories are in quinoa? Quinoa has 222 calories per 1 cup and 120 calories per 100 g, based on USDA data (Quinoa, cooked).

How much protein is in quinoa? Quinoa has 8.1 g of protein per 1 cup, with 3.5 g of total fat and 39.4 g of carbohydrates.

Is quinoa high in sodium? Quinoa has 13 mg of sodium per 1 cup (1% of the Daily Value) — the FDA treats 5% DV or less as low.

What is the serving size for quinoa? These values use 1 cup (185 g) — the standard USDA household measure. The per-100 g column converts to any portion.

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Source: USDA FoodData Central, SR Legacy release (public domain). FDC ID 168917 — Quinoa, cooked. Serving: 1 cup = 185 g (USDA household measure).

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