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Quinoa (Raw) Calories
High protein, gluten-free, fiber source
CALORIES
GI
POTASSIUM
FIBER
Quinoa (Raw) Nutrition Facts
Selected: 100 g
368
KCAL / 100G
Carbs
64.2g
· 70%
Protein
14.1g
· 15%
Fat
6.1g
· 15%
Fiber
7g
Quinoa (Raw) 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
Quinoa (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quinoa (Raw) 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 Quinoa (Raw) Contain Allergens?
No known major allergens
Which Diets Is Quinoa (Raw) 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
Quinoa (Raw) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.6g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
Foods Similar to Quinoa (Raw)
Quinoa (Raw) — Frequently Asked Questions
How many calories are in raw quinoa?
Raw quinoa provides 368 calories per 100 g. The same amount contains 14.1 g of protein, 64.2 g of carbohydrates, 6.1 g of fat, and 7 g of fiber.
Is quinoa suitable for a gluten-free diet?
Quinoa is compatible with a gluten-free diet, as well as vegan, vegetarian, paleo, Mediterranean, and flexitarian eating patterns. It has a glycemic index of 53 and is unprocessed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.