Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 328 kcal |
| Protein | 13.1 g |
| Carbohydrate | 53.6 g |
| Fibre | 14.7 g |
| Sugars | 1.4 g |
| Fat | 5.5 g |
| Folate | 173 µg |
| Magnesium | 119 mg |
| Iron | 7.5 mg |
Where its calories come from
- Protein 17%
- Carbohydrate 68%
- Fat 16%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of quinoa?
About 131 kcal for one katori cooked (40 g dry), and about 262 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (40 g) fills.
69.2 µg
47.6 mg
5.2 g
3 mg
1.3 mg
79.2 mg
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A009. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Is quinoa good for weight loss, PCOS, diabetes and menopause?
Weight loss
Good choice4.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and PCOD
Good choice5.9 g of fibre for 21.5 g of carbohydrate, which slows the rise in sugar.
Diabetes
Good choice5.9 g of fibre for 21.5 g of carbohydrate, which slows the rise in sugar.
Menopause
Fine as part of a meal79 mg of calcium and 5.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
How it compares
It is number 2 for fibre among the 22 cereals and millets on this site: 15 g per 100 g, against an average of 8.2 g.
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