Quinoa, uncooked
FDC 168874cup (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +4 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Quinoa, uncooked is a strongly nutrient-dense choice at 68 of 100. Within grains & pasta it ranks 16 of 60. Per 100 grams it is an excellent source of magnesium (47% DV), an excellent source of protein (28% DV), an excellent source of dietary fiber (25% DV). Most of its 368 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | 18% |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.71 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 64 g | 23% |
| Dietary fiber | 7 g | 25% |
| Sugars | - | |
| Protein | 14 g | 28% |
| Potassium | 563 mg | 12% |
| Calcium | 47 mg | 4% |
| Iron | 4.6 mg | 25% |
| Magnesium | 197 mg | 47% |
| Vitamin C | - | |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 2.4 mg | 16% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 626 kcal | 31% |
| Total fat | 10 g | 13% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8.5 mg | 0% |
| Carbohydrate | 109 g | 40% |
| Dietary fiber | 12 g | 43% |
| Sugars | - | |
| Protein | 24 g | 48% |
| Potassium | 957 mg | 20% |
| Calcium | 80 mg | 6% |
| Iron | 7.8 mg | 43% |
| Magnesium | 335 mg | 80% |
| Vitamin C | - | |
| Vitamin A | 1.7 µg | 0% |
| Vitamin E | 4.1 mg | 28% |
Source: USDA FoodData Central · Public domain
FDC 168874Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Teff, uncookedDensity 69 vs 68Triticale flour, whole-grainDensity 69 vs 68Bulgur, cookedDensity 70 vs 68