Dry Quinoa
Good nutritional profile
Quinoa seeds, values for the dry uncooked seeds.
Dry quinoa seeds as sold, white, red or black, rinsed and simmered for about 15 minutes in twice their volume of water, or added to salads, soups and porridge; quinoa contains no gluten. A 60 g dry portion gives about 220 kcal, 8.5 g of protein and 4 g of fiber, and is high in manganese, copper, magnesium, folate and phosphorus, with useful iron, zinc, thiamin and vitamin B6. Log the dry weight: quinoa about triples in weight when cooked, so 60 g dry makes about 180 g.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14.1g | 25.2% |
| Fat | 6.1g | 8.7% |
| Carbs | 64.2g | 21.4% |
| Simple Sugars | 22.47g | Estimate |
| Complex Carbs | 34.73g | Estimate |
| Fiber | 7g | 28.0% |
| Water | 13g | 0.5% |
| Calories | 368 | 16.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.71 | g | 3.5% |
| Monounsaturated | 1.61 | g | 6.4% |
| Polyunsaturated | 3.29 | g | 25.3% |
| Omega-3 | 0.987 | g | Estimate |
| Omega-6 | 2.303 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 2.44 | mg |
| Selenium | 8.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1 | mcg | 0.1% |
| vitamin B1 | 0.36 | mg | 30.0% |
| vitamin B2 | 0.318 | mg | 24.5% |
| vitamin B3 | 1.52 | mg | 9.5% |
| vitamin B6 | 0.487 | mg | 28.6% |
| vitamin B9 | 184 | mcg | 46.0% |
| vitamin E | 2.44 | mg | 16.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 47 | mg | 4.7% |
| iron | 4.57 | mg | 25.4% |
| magnesium | 197 | mg | 49.3% |
| phosphorus | 457 | mg | 65.3% |
| potassium | 563 | mg | 21.7% |
| sodium | 5 | mg | 0.2% |
| zinc | 3.1 | mg | 28.2% |
| copper | 0.59 | mg | 65.6% |
| manganese | 2.033 | mg | 88.4% |
| selenium | 8.5 | mcg | 15.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 407 | mg | 58.1% | 146% |
| Isoleucine | 504 | mg | 36.0% | 97% |
| Leucine limiting | 840 | mg | 30.8% | 79% |
| Lysine | 766 | mg | 36.5% | 92% |
| Methionine | 512 | mg | 48.8% | 128% |
| Phenylalanine | 860 | mg | 49.1% | 120% |
| Threonine | 421 | mg | 40.1% | 97% |
| Tryptophan | 167 | mg | 59.6% | 145% |
| Valine | 594 | mg | 32.6% | 85% |
Compare with other products
Values per 100 g
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