Quinoa has 222 calories per cup or 120 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.
71 percent 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. It also is cholestrol free. Most of the fat in quinoa are healthier unsaturated fats:
There is no significant amounts of
cholestrol 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: