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Raw quinoa Calories
Complete protein, fiber, magnesium, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Raw quinoa Nutrition Facts
Selected: 100 g
368
KCAL / 100G
Carbs
64.2g
· 70%
Protein
14.1g
· 15%
Fat
6.1g
· 15%
Fiber
7g
Raw quinoa Vitamins & Minerals
Vitamins
Folate
184µg · 46% DV
B1
0.36mg · 30% DV
B6
0.49mg · 29% DV
B2
0.32mg · 25% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
457mg · 65% DV
Magnesium
197mg · 47% DV
Raw quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw quinoa 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 Raw quinoa Contain Allergens?
No known major allergens
Which Diets Is Raw quinoa Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw quinoa Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.6g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
Foods Similar to Raw quinoa
Raw quinoa — Frequently Asked Questions
How many calories and how much protein are in raw quinoa?
Per 100 grams, raw quinoa provides 368 calories and 14.1 grams of protein. It also contains 64.2 grams of carbs, 6.1 grams of fat, and 7 grams of fiber.
Is raw quinoa gluten-free and diet-friendly?
Yes, raw quinoa is gluten-free. Based on the provided data, it fits vegan, vegetarian, paleo, Mediterranean, flexitarian, and omnivore diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.