Quinoa, uncooked
FDC 168874cup (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +4 vs Grains & pasta medianUncooked quinoa carries its reputation as a complete-protein grain into the numbers, scoring 68 of 100 on the Nutrient Density Score (Good band) and ranking 16th of 60 in Grains & pasta, ahead of the category's median score of 64. Magnesium leads at 47% DV per 100 grams, with protein at 28% DV, dietary fiber at 25% DV and iron at 25% DV rounding out a well-balanced profile for a grain.
It's simmered in water or broth until the germ ring separates, then used as a base for grain bowls, pilafs or a rice substitute, with a dry cup (170 grams) yielding roughly three cooked cups. Those percentages are calculated on the uncooked grain, so the dose that actually reaches the plate is diluted by the water absorbed during cooking, worth remembering when comparing it to already-cooked grains on a label.
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