Quinoa, cooked
Quinoa, cooked is a grain at 120 calories per 100g. It is a good source of Manganese, providing 27% of the Daily Value per 100g. Grains are a primary source of carbohydrates, B vitamins, and minerals. Whole grains retain the bran and germ, providing substantially more fiber and micronutrients than refined grains. Our database tracks 88 nutrients for this food, plus glycemic index, insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 88 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 71.6 | g | — | 2% |
| Calories SR | 120 | kcal | — | — |
| Energy (kJ) SR | 503 | kj | — | — |
| Protein SR | 4.4 | g | — | 8% |
| Total Fat SR | 1.9 | g | — | — |
| Carbohydrate SR | 21.3 | g | — | 16% |
| Fiber SR | 2.8 | g | — | 7% |
| Total Sugars SR | 0.87 | g | — | — |
| Starch SR | 17.6 | g | — | — |
| Ash SR | 0.76 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 17.0 | mg | — | 2% |
| Iron SR | 1.5 | mg | — | 19% |
| Magnesium SR | 64.0 | mg | — | 16% |
| Phosphorus SR | 152 | mg | — | 22% |
| Potassium SR | 172 | mg | — | 5% |
| Sodium SR | 7.0 | mg | — | 0% |
| Zinc SR | 1.1 | mg | — | 10% |
| Copper SR | 0.19 | mg | — | 21% |
| Manganese SR | 0.63 | mg | — | 27% |
| Selenium SR | 2.8 | µg | — | 5% |
Vitamins 30
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 5.0 | µg | — | 1% |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 3.0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 53.0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.63 | mg | — | 4% |
| Beta-Tocopherol SR | 0.03 | mg | — | — |
| Gamma-Tocopherol SR | 1.2 | mg | — | — |
| Delta-Tocopherol SR | 0.11 | mg | — | — |
| Alpha-Tocotrienol SR | 0 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 0 | µg | — | — |
| Thiamin (B1) SR | 0.11 | mg | — | 9% |
| Riboflavin (B2) SR | 0.11 | mg | — | 8% |
| Niacin (B3) SR | 0.41 | mg | — | 3% |
| Vitamin B6 SR | 0.12 | mg | — | 10% |
| Folate SR | 42.0 | µg | — | 10% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 42.0 | µg | — | — |
| Folate (DFE) SR | 42.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 23.0 | mg | — | 4% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.23 | g | — | — |
| Monounsaturated Fat SR | 0.53 | g | — | — |
| Polyunsaturated Fat SR | 1.1 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0.01 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.20 | g | — | — |
| Stearic Acid (18:0) SR | 0.01 | g | — | — |
| Linoleic Acid (18:2) SR | 0.97 | g | — | 6% |
| Linolenic Acid (18:3) SR | 0.09 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.05 | g | — | — |
| Threonine SR | 0.13 | g | — | — |
| Isoleucine SR | 0.16 | g | — | — |
| Leucine SR | 0.26 | g | — | — |
| Lysine SR | 0.24 | g | — | — |
| Methionine SR | 0.10 | g | — | — |
| Cystine SR | 0.06 | g | — | — |
| Phenylalanine SR | 0.18 | g | — | — |
| Tyrosine SR | 0.08 | g | — | — |
| Valine SR | 0.18 | g | — | — |
| Arginine SR | 0.34 | g | — | — |
| Histidine SR | 0.13 | g | — | — |
| Alanine SR | 0.18 | g | — | — |
| Aspartic Acid SR | 0.35 | g | — | — |
| Glutamic Acid SR | 0.58 | g | — | — |
| Glycine SR | 0.22 | g | — | — |
| Proline SR | 0.24 | g | — | — |
| Serine SR | 0.18 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Phytates in fibre-rich foods chelate zinc, reducing its bioavailability by up to 50% in high-phytate diets. This is a major concern in plant-based diets.
Sandstrom, Food Nutr Res, 1997
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.05 | 11.8 |
| Threonine | 0.13 | 29.8 |
| Isoleucine | 0.16 | 35.7 |
| Leucine | 0.26 | 59.3 |
| Lysine | 0.24 | 54.3 |
| Methionine | 0.10 | 21.8 |
| Cystine | 0.06 | 14.3 |
| Phenylalanine | 0.18 | 42.0 |
| Tyrosine | 0.08 | 18.9 |
| Valine | 0.18 | 42.0 |
| Arginine | 0.34 | 77.3 |
| Histidine | 0.13 | 28.9 |
| Alanine | 0.18 | 41.6 |
| Aspartic Acid | 0.35 | 80.2 |
| Glutamic Acid | 0.58 | 131.8 |
| Glycine | 0.22 | 49.1 |
| Proline | 0.24 | 54.5 |
| Serine | 0.18 | 40.0 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Rice” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Quinoa, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in grains & cereals. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Quinoa” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Maize (Meal)” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Cereals
Top 10 countries by per capita supply of the “Cereals” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+8%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Cereal Grains and Pasta
Compare This Food
See how this food stacks up in detailed side-by-side comparisons.
Frequently Asked Questions
How many calories are in Quinoa, cooked?
Quinoa, cooked contains 120 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 4.4g of protein (15% of calories), 1.9g of fat (14%), and 21.3g of carbohydrates (71%). Carbohydrates are the primary energy source.
What is Quinoa, cooked most nutritious for?
The standout nutrient in Quinoa, cooked is Manganese, providing 0.63 mg per 100g (27% of the Daily Value). It is also a notable source of Phosphorus (22% DV). Our database tracks 88 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Quinoa, cooked high in protein?
Quinoa, cooked contains 4.4g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Quinoa, cooked?
Quinoa, cooked contains 2.8g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.
What is the glycemic index of Quinoa, cooked?
Quinoa, cooked has a glycemic index of 53, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
Does Quinoa, cooked contain polyphenols?
Yes, Quinoa, cooked contains approximately 32.0 mg of polyphenols per 100g, primarily from the moderate class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Quinoa, cooked?
Quinoa, cooked has a moderate insulin response (II: 50) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.