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Quinoa (cooked) Calories
Complete protein, high fiber, gluten-free, mineral-rich
CALORIES
GI
POTASSIUM
FIBER
Quinoa (cooked) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
21.3g
· 72%
Protein
4.1g
· 14%
Fat
1.9g
· 14%
Fiber
2.8g
Quinoa (cooked) Vitamins & Minerals
Vitamins
B5
0.77mg · 15% DV
Folate
42µg · 11% DV
B1
0.11mg · 9% DV
B2
0.11mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
152mg · 22% DV
Magnesium
64mg · 15% DV
Iron
2mg · 11% DV
Quinoa (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quinoa (cooked) 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 Quinoa (cooked) Contain Allergens?
No known major allergens
Which Diets Is Quinoa (cooked) 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
Quinoa (cooked) Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.53g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Quinoa (cooked)
Quinoa (cooked) — Frequently Asked Questions
How many calories are in cooked quinoa, and is it good for a diet?
Cooked quinoa has 120 calories per 100 g. With 4.1 g protein and 2.8 g fiber per 100 g, it can fit many eating patterns when portion size is considered.
Does cooked quinoa have a high glycemic index, and is it gluten-free?
Cooked quinoa has a glycemic index of 53, so it is not considered high. It is also gluten-free and suitable for a gluten-free diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.