Quinoa has 222 calories per cup or 120 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.
71% of calories in quinoa are from carbohydrates, 15% of calories are from protein and 15% of calories are from fat.
The majority, or 71% of the calories in cooked quinoa are from carbohydrates.
The carbs in quinoa are mostly in the form of dietary fiber, sugar and starch (13%, 4% and 83%)
. An excellent high-fiber food, a single cup of quinoa contains 21% of recommended daily values or 5.2 grams of dietary fiber.
- Dietary fiber: 5.2 g
- Sugar: 1.6 g
- Starch: 32.6 g
About 15% the calories in cooked Quinoa are from fat. Quinoa has a moderate amount of total fat
, with 3.6 grams or 6% of recommended daily values per cup. Most of the fat in quinoa are healthier unsaturated fats.
Quinoa is cholesterol free and trans-fat free
There is no significant amounts of
trans fat in quinoa.
- Total fat: 3.6 g
- Saturated fat: 0.4 g
- Monounsaturated fat: 1 g
- Polyunsaturated fat: 2 g
Quinoa is a source of healthy omega-3 fatty acids, containing a total of 0.16 grams for every cup. It contains significant amounts of alpha linoleic acid.
- alpha linoleic acid: 0.16 g
Also a good source of omega-6 fatty acids, every cup of quinoa contains a total of 1.8 grams of omega-6. In addition, a large portion of the omega-6 in quinoa comes from linolenic acid - the only essential omega-6 fatty acid.
The omega-6 to omega-3 ratio in quinoa is 11.2: 1.
Some other grains or pasta with similar calories to quinoa by weight: