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Quinoa (Cooked)
Whole grain, source of protein and fiber, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
120
KCAL / 100G
Carbs
21.3g
· 72%
Protein
4.1g
· 14%
Fat
1.9g
· 14%
Fiber
2.8g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
Allergen Profile
No known major allergens
Diet Compatibility
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
Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.53g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
Vitamin & Mineral Analysis
Vitamins
Folate
42µg · 11% DV
B1
0.1mg · 8% DV
B2
0.1mg · 8% DV
B5
0.4mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
152mg · 22% DV
Magnesium
64mg · 15% DV
Iron
2mg · 11% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.