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🌾

★Natural

⚡High Potassium

🌿High Fiber

White quinoa, raw Calories

High in protein and fiber; good source of magnesium and phosphorus

CALORIES

368kcal

53medium

POTASSIUM

563mg

FIBER

White quinoa, raw Nutrition Facts

Selected: 100 g

368

KCAL / 100G

Carbs

64.2g

· 70%

Protein

14.1g

· 15%

Fat

6.1g

· 15%

Fiber

White quinoa, raw Vitamins & Minerals

Vitamins

Folate

184µg · 46% DV

0.36mg · 30% DV

0.49mg · 29% DV

0.32mg · 25% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

457mg · 65% DV

Magnesium

197mg · 47% DV

White quinoa, raw Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

Is White quinoa, raw Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does White quinoa, raw Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White quinoa, raw Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

White quinoa, raw Fat Profile

SATURATED

0.71g

MONOUNSATURATED

1.61g

POLYUNSATURATED

3.29g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Foods Similar to White quinoa, raw

🌾

Finely ground oats, raw

379 kcal

🍜

Cooked noodles

138 kcal

🍜

Instant noodles, dry

470 kcal

🍞

Whole grain whole wheat bread

247 kcal

🍝

Farfalle pasta with tomato sauce

132 kcal

🍝

Plain spaghetti

158 kcal

🍚

White rice, cooked

130 kcal

🍝

Rigatoni with tomato sauce

132 kcal

White quinoa, raw — Frequently Asked Questions

How many calories are in raw white quinoa?

Raw white quinoa contains 368 calories per 100 g. The same amount provides 14.1 g of protein, 64.2 g of carbohydrates, and 6.1 g of fat.

Is white quinoa suitable for a gluten-free diet?

Yes, raw white quinoa is compatible with a gluten-free diet. It also fits vegan, vegetarian, Mediterranean, flexitarian, and omnivorous eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.