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Plain quinoa Calories
Complete protein, fiber, gluten-free, rich in minerals and vitamins
CALORIES
GI
POTASSIUM
FIBER
Plain quinoa Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
21.3g
· 72%
Protein
4.1g
· 14%
Fat
1.9g
· 14%
Fiber
2.8g
Plain quinoa Vitamins & Minerals
Vitamins
Folate
42µg · 11% DV
B2
0.11mg · 8% DV
B6
0.12mg · 7% DV
B5
0.27mg · 5% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
64mg · 15% DV
Iron
2mg · 11% DV
Phosphorus
77mg · 11% DV
Plain quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain quinoa Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain quinoa Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Foods Similar to Plain quinoa
Plain quinoa — Frequently Asked Questions
How many calories are in plain quinoa?
Plain quinoa contains 120 calories per 100 g. That serving also provides 4.1 g of protein, 21.3 g of carbohydrates, 1.9 g of fat, and 2.8 g of fiber.
Is plain quinoa suitable for a gluten-free diet?
Yes, plain quinoa is compatible with a gluten-free diet. It also fits vegan, vegetarian, Paleo, Mediterranean, flexitarian, and omnivore eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.