Mushrooms are the only non-animal natural source of vitamin D.
NutriVals is a free database of Nutrition Facts.


Quinoa is a type of grain that is native to South America. It is a popular ingredient in many dishes, including salads, soups, and side dishes. Quinoa is also a good source of many important nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of quinoa is that it is a good source of protein. Protein is an essential nutrient that is important for maintaining strong muscles, bones, and connective tissue. Quinoa is also a good source of fiber, which can help to promote healthy digestion and can also help to lower cholesterol levels. Additionally, quinoa is a good source of vitamins and minerals, including B vitamins, magnesium, and iron.

One potential drawback of quinoa is that it can be high in calories. A single serving of quinoa contains around 222 calories, which is more than many other types of grains. This can make quinoa a less-than-ideal choice for people who are trying to lose weight or who are watching their calorie intake. Additionally, some people may be allergic to quinoa or may have sensitivities to it, which can cause symptoms such as hives or digestive problems.

Overall, quinoa is a nutritious and delicious grain that offers many health benefits. While it is high in calories, it can still be a healthy choice when consumed in moderation as part of a balanced diet.

Quinoa is a food in the "Cereals" category and it is high in carbohydrates. It is a food with a high energy density: 100g provide about 18% of the recommended daily energy intake. Quinoa as a high content of , which is why its daily consumption should be limited. Quinoa is rich in minerals and vitamins. The most present mineral is Potassium (K) and in 100g it contains enough Manganese (Mn) to provide 88% of the daily requirement. The most common vitamin is Vitamin E and in 100g it contains enough Folate (B9) to provide 46% of the daily requirement.

Glycemic Index: 53/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 368 kcal
1539 kJ
Water 13.3 g
13 ml
Protein 14.1 g 28%
Carbohydrate 64.2 g 23%
Starch 52.2 g
Fiber 7 g 25%
Fat 6.07 g 8%
Saturated 2 0.706 g (of recommended max) 4%
Monounsatured 1.61 g 4%
Polyunsatured 3.29 g 16%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 47 mg 4%
Iron (Fe) 5 mg 28%
Magnesium (Mg) 197 mg 47%
Phosphorus (P) 457 mg 37%
Potassium (K) 563 mg 12%
Sodium (Na) 5 mg 0%
Zinc (Zn) 3.1 mg 28%
Copper (Cu) 0.59 mg 66%
Manganese (Mn) 2.03 mg 88%
Selenium (Se) 0.0085 mg 15%


Thiamin (B1) 0.36 mg 30%
Riboflavin (B2) 0.318 mg 24%
Niacin (B3) 1.52 mg 10%
Pantothenic acid (B5) 0.772 mg 15%
Pyridoxine (B6) 0.487 mg 29%
Folate (B9) 0.184 mg 46%
Vitamin A 0.001 mg 0%
Vitamin K 0.0011 mg 1%
Vitamin E 2.44 mg 16%

Amino acids

Arginine 1.09 g
Histidine 0.407 g 58%
Lysine 0.766 g 36%
Aspartic acid 1.13 g
Glutamic acid 1.86 g
Serine 0.567 g
Threonine 0.421 g 40%
Glutamine 0.86 g
Cysteine 0.203 g
Glycine 0.694 g
Proline 0.773 g
Alanine 0.588 g
Isoleucine 0.504 g 36%
Leucine 0.84 g 31%
Methionine 0.309 g 29%
Phenylalanine 0.593 g 34%
Tryptophan 0.167 g 60%
Tyrosine 0.267 g
Valine 0.594 g 33%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Quinoa is high in carbohydrates.

Carbohydrates: 76.1%
Fats: 7.2%
Proteins: 16.7%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Vitamin E. Vitamin E is a fat soluble vitamin. This means that any excess can be stored for later use. Vitamin E helps the immune system, it helps the body to form red blood cells and it's a natural antioxidant.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine