Quinoa, cooked
FDC 168917cup (185 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +3 vs Grains & pasta medianCooked quinoa carries a Nutrient Density Score of 67 of 100, placing it in the Good band and 19th of 60 in Grains & pasta, a touch above the category median of 64. Its strongest showings are magnesium at 15% DV and dietary fiber at 10% DV, both good-tier.
As a seed cooked like a grain, quinoa fluffs up in about the same time as white rice and works equally well under a stew or tossed cold into a salad; a cooked cup (185 g) is a standard side portion. Its fiber is moderate rather than exceptional at 2.8 g per 100 g, and sugar sits low at 0.87 g, so it reads as a fairly neutral base rather than a nutrient standout on its own.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | 6% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 0.87 g | |
| Protein | 4.4 g | 9% |
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | 11% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 39 g | 14% |
| Dietary fiber | 5.2 g | 19% |
| Sugars | 1.6 g | |
| Protein | 8.1 g | 16% |
| Potassium | 318 mg | 7% |
| Calcium | 31 mg | 2% |
| Iron | 2.8 mg | 15% |
| Magnesium | 118 mg | 28% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 168917Original 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.
Spelt, cookedDensity 67 vs 67Barley, hulledDensity 68 vs 67Quinoa, uncookedDensity 68 vs 67