Quinoa, although a carbohydrate, offers numerous health related properties. Gluten free and high in protein, this plant food contains all nine amino acids. Plus it's high in fiber, iron, B vitamins and calcium. It is however high in carbs - a non keto food, so limit the portions.
A rich source of: fibre, iron.
Quinoa, raw
Energy (kcal) | 309 |
Energy (kJ) | 1311 |
Water (g) | 11.5 |
Starch (g) | 47.6 |
Total sugars (g) | 6.1 |
Glucose (g) | 2.7 |
Fructose (g) | 0.6 |
Sucrose (g) | 2.8 |
Maltose (g) | 0 |
Lactose (g) | 0 |
Protein (g) | 13.8 |
Protein (g)/100kcal | 4.5 |
Protein % of calories | 17.9 |
Carbohydrate (g) | 55.7 |
Carbohydrate (g)/100kcal | 18 |
Carb % of calories | 72.1 |
Fat (g) | 5 |
Fat (g)/100kcal | 1.6 |
Fat % of calories | 14.6 |
Satd FA /100g fd (g) | 0.5 |
Mono FA /100g food (g) | 1.4 |
Poly FA /100g food (g) | 2.1 |
Trans FAs /100g food (g) | 0 |
Sodium (mg) | 56 |
Potassium (mg) | 119 |
Calcium (mg) | 130 |
Magnesium (mg) | 18 |
Phosphorus (mg) | 89 |
Iron (mg) | 0.3 |
Copper (mg) | 0.1 |
Zinc (mg) | 0.3 |
Chloride (mg) | 3 |
Manganese (mg) | 0.2 |
Selenium (µg) | 4 |
Iodine (µg) | 1 |
Vitamin D (µg) | 0.8 |
Vitamin E (mg) | 0.3 |
Vitamin K1 (µg) | 0.7 |
Thiamin (mg) | 0.1 |
Riboflavin (mg) | 0.2 |
Niacin (mg) | 0.1 |
Tryptophan/60 (mg) | 0.7 |
Niacin equivalent (mg) | 0.8 |
Vitamin B6 (mg) | 0 |
Vitamin B12 (µg) | 0.4 |
Folate (µg) | 9 |
Pantothenate (mg) | 0 |
Biotin (µg) | 1 |
Vitamin C (mg) | 1 |
Alcohol (g) | 0 |
NSP (g) Non-starch polysaccharide | N |
AOAC fibre (g) | 7 |
Cholesterol (mg) | 0 |
Retinol (µg) | 0 |
Carotene (µg) | 0 |
Retinol Equivalent (µg) | 0 |