Quinoa, raw
Ultimo aggiornamento 4 Nov 2026
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Quinoa is the seed of a plant belonging to the goosefoot group. The figures here describe raw quinoa, before cooking. It mainly provides carbohydrate, with protein, fibre and some fat. Per 100g, it contains 56g of carbohydrate, 14g of protein, 7g of fibre and 5g of fat. It also provides minerals, including magnesium, iron and potassium.
Carbohydrate provides energy, while protein supports the maintenance and repair of body tissues. Fibre supports normal bowel function. Cooking quinoa in water increases its water content, so the nutrient content by weight differs from that of the raw seeds. Added salt, oils or other ingredients also affect the final dish. Full nutrient figures for raw quinoa are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 309 kcal |
Energy | 1311 kJ |
Fat | 5g |
of which saturates | 0.5g |
Carbohydrate | 56g |
of which sugars | 6.1g |
7g | |
14g | |
Sale | 0.15g |
Alcol | 0g |
Acqua | 12g |
Colesterolo | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
0µg | |
0mg | |
0.2mg | |
0.4mg | |
2.9mg | |
0µg | |
79mg | |
7.8mg | |
210mg | |
230mg | |
780mg | |
Sodio | 61mg |
3.3mg | |
0.82mg |
About these figures
Values are per 100g of the food as described (Seeds from a species of goosefoot). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.