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Nutritional Profile of Cooked Quinoa (Made Without Fat)
We got 39 nutritional values in our nutrition profile for Cooked Quinoa (Made Without Fat).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for three nutrients.
These are
- Erucic Acid (22:1) (Monounsaturated Fats)
- Fiber, total dietary (Carbohydrates)
- Folate, food (Water-soluble Vitamins)
Also, when compared to all foods, it ranks decently (Top 500) for six additional nutrients.
With the highest ranking of them being
- Magnesium, Mg (Minerals)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Folate, total (Water-soluble Vitamins)
- Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks great (Top 10) for two nutrients.
These are
- Erucic Acid (22:1) (Monounsaturated Fats)
- Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for one additional nutrient:
- Paullinic Acid (20:1) (Monounsaturated Fats)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Quinoa (Made Without Fat)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Cooked Quinoa (Made Without Fat)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Cooked Quinoa (Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Cooked Quinoa (Made Without Fat)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Cooked Quinoa (Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Cooked Quinoa (Made Without Fat)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Cooked Quinoa (Made Without Fat)
In food category: Cereal Grains and Pasta
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 21.2 g | 6 g | 170 | 1066 |
| Fiber, total dietary | 2.8 g | 793.8 mg | 59 | 222 |
| Sugars (Total incl. NLEA) | 870 mg | 246.6 mg | 102 | 1589 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 526 mg | 149.1 mg | 162 | 2353 |
| Fatty Acids, total polyunsaturated | 1.1 g | 303.3 mg | 109 | 1491 |
| Fatty Acids, total saturated | 230 mg | 65.2 mg | 199 | 2578 |
| Total Lipid (Fat) | 1.9 g | 541.5 mg | 164 | 1557 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 195 mg | 55.3 mg | 196 | 2082 |
| Stearic Acid (18:0) | 12 mg | 3.4 mg | 164 | 1679 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 27 mg | 7.7 mg | 2 | 184 |
| Oleic Acid (18:1) | 463 mg | 131.3 mg | 170 | 2371 |
| Paullinic Acid (20:1) | 31 mg | 8.8 mg | 24 | 443 |
| Polyunsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Docosahexaenoic Acid, DHA (22:6 n-3) | 15 mg | 4.3 mg | 5 | 407 |
| Eicosatetraenoic Acid, ETA (20:4) | 3 mg | 0.9 mg | 29 | 291 |
| Linoleic Acid (18:2 n-6) | 970 mg | 275 mg | 112 | 1438 |
| Linolenic Acid (18:3) | 85 mg | 24.1 mg | 95 | 871 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 4.4 g | 1.2 g | 138 | 1181 |
| Water-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 42 µg | 11.9 µg | 89 | 413 |
| Folate, food | 42 µg | 11.9 µg | 29 | 247 |
| Folate, total | 42 µg | 11.9 µg | 68 | 342 |
| Niacin | 410 µg | 116.2 µg | 244 | 2126 |
| Riboflavin | 110 µg | 31.2 µg | 108 | 701 |
| Thiamin | 107 µg | 30.3 µg | 159 | 777 |
| Vitamin B6 | 123 µg | 34.9 µg | 100 | 858 |
| Fat-soluble Vitamins (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 630 µg | 178.6 µg | 59 | 580 |
| beta-Carotene | 3 µg | 0.9 µg | 83 | 1163 |
| Lutein + Zeaxanthin | 53 µg | 15 µg | 89 | 981 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 17 mg | 4.8 mg | 76 | 533 |
| Copper, Cu | 191 µg | 54.1 µg | 83 | 658 |
| Iron, Fe | 1.5 mg | 419.6 µg | 117 | 773 |
| Magnesium, Mg | 64 mg | 18.1 mg | 46 | 261 |
| Phosphorus, P | 151 mg | 42.8 mg | 74 | 513 |
| Potassium, K | 171 mg | 48.5 mg | 95 | 727 |
| Selenium, Se | 2.8 µg | 0.8 µg | 142 | 666 |
| Sodium, Na | 163 mg | 46.2 mg | 127 | 986 |
| Zinc, Zn | 1.1 mg | 309 µg | 93 | 804 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 22.9 mg | 6.5 mg | 63 | 927 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 71.3 g | 20.2 g | 96 | 1005 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 120 kcal | 34 kcal | 132 | 568 |
Foods Available Online
We searched Amazon for "Quinoa" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Cooked Quinoa (Made Without Fat)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup, Cooked | 170.0 g | 6.0 oz |
4 Similar Cereal Grains or Pasta
Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.
Similar Cereal Grains and Pasta 1 - 4
Click on a food to explore all of the nutrients it contains.
| Quinoa | No of Nutrients |
| 65 | |
(Made With Fat) | 48 |
(Unspecified If Cooking Fat Added) | 48 |
| 73 |
Recommended High Quality Supplements
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You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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