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Cooked quinoa Calories
Source of complete protein and magnesium
CALORIES
GI
POTASSIUM
FIBER
Cooked quinoa Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
21.3g
· 71%
Protein
4.4g
· 15%
Fat
1.9g
· 14%
Fiber
2.8g
Cooked quinoa Vitamins & Minerals
Vitamins
Folate
42µg · 11% DV
B1
0.11mg · 9% DV
B2
0.11mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
152mg · 22% DV
Magnesium
64mg · 15% DV
Zinc
1mg · 9% DV
Cooked quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked quinoa Processed?
NOVA 2
Minimally Processed
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 Cooked quinoa Contain Allergens?
No known major allergens
Which Diets Is Cooked quinoa 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
Cooked quinoa Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.53g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
Foods Similar to Cooked quinoa
Cooked quinoa — Frequently Asked Questions
How many calories are in cooked quinoa?
Cooked quinoa has 120 calories per 100 grams. The total calories increase as the portion gets larger.
How much protein does cooked quinoa have?
Cooked quinoa provides 4.4 grams of protein per 100 grams. This is one of the key nutrition facts people often check.
How many carbs are in cooked quinoa?
Cooked quinoa contains 21.3 grams of carbohydrates per 100 grams. This can help with portion-based carb tracking.
Is cooked quinoa low in fat?
Yes, cooked quinoa is relatively low in fat. It has 1.9 grams of fat per 100 grams.
Does cooked quinoa contain fiber?
Yes, cooked quinoa contains 2.8 grams of fiber per 100 grams. Fiber content is often useful when comparing grain options.
What is the glycemic index of cooked quinoa?
The glycemic index of cooked quinoa is 53. This is a commonly checked value for people monitoring glycemic impact.
Is cooked quinoa gluten-free?
Yes, cooked quinoa is suitable for a gluten-free diet. Its listed diet compatibility includes Gluten-Free.
Is cooked quinoa vegan or vegetarian friendly?
Yes, cooked quinoa is suitable for both vegan and vegetarian diets. It also fits omnivore, pescatarian, Mediterranean, flexitarian, and Sattvik eating patterns.
Is cooked quinoa good for dieting?
Cooked quinoa can fit into a diet plan because it provides 120 calories per 100 grams and works with many dietary patterns. Portion size should still match your overall goals.
Is cooked quinoa processed food?
Cooked quinoa is classified as minimally processed. That means it is processed in a limited way while remaining close to its basic form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.