Quinoa
Packaged product Nuts and Seeds Bob's Red Mill
Quinoa contains 391 kcal per 100 g. A serving, 0.25 cup, 46 g (46 g) provides about 180 kcal.
Roughly 72% of its calories come from carbohydrates, with 16% from protein and 13% from fat (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 442 kcal per 100 g across 727 products.
100 g provides 52% of the Daily Value for magnesium, 44% of the Daily Value for Folate (B9) and 33% of the Daily Value for iron.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 391 kcal | |
| Total fat L | 5.4 g | 7% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 22 mg | 1% |
| Total carbohydrates L | 69.6 g | 25% |
| Dietary fiber L | 4.3 g | 15% |
| Total sugars L | 0 g | |
| Protein L | 15.2 g | 30% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin B6 L | 0.44 mg | 26% |
| Folate (B9) L | 174 µg | 44% |
| Calcium L | 43 mg | 3% |
| Iron L | 5.9 mg | 33% |
| Magnesium L | 217 mg | 52% |
| Zinc L | 3.3 mg | 30% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16%
- Carbohydrates 72%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.2 gbelow the median for nuts and seeds (median 16.7 g)
- Fiber4.3 gin the lowest quarter of nuts and seeds (median 10 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 1.4 g)
- Fat5.4 gbelow the median for nuts and seeds (median 28.6 g)
- Saturated fat0 gin the lowest quarter of nuts and seeds (median 0.9 g)
- Sodium22 mgabove the median for nuts and seeds (median 4.6 mg)
- Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 391 kcal | 391 kcal |
| Protein | 15.2 g | 15.2 g |
| Carbohydrates | 69.6 g | 69.6 g |
| Fat | 5.4 g | 5.4 g |
| Fiber | 4.3 g | 4.3 g |
| Sugars | 0 g | 0 g |
| Sodium | 22 mg | 22 mg |
Product details
- Brand
- Bob's Red Mill
- Barcode
- 0039978003232
- Label serving
- 0.25 cup (46 g)
- Category
- Seeds
- Nutri-Score
- A as computed by Open Food Facts
Ingredients
Organic whole grain quinoa
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tri-Color Quinoa Hodgson Mill | 391 | 13 g | 67.4 g | 6.5 g |
| Espelta tufada GutBio | 391 | 8.5 g | 78.4 g | 3.4 g |
| Mediterranean Quinoa Earthly Choice | 390 | 22 g | 63.4 g | 3.7 g |
| Tops, white quinoa Tops | 393 | 14.3 g | 71.4 g | 7.1 g |
| White Quinoa Wegmans Organic | 393 | 14.3 g | 71.4 g | 7.1 g |
| Snaque On Health, The Perfect Snaque, Cinnamon Apple Quinoa Crunch Yume | 393 | 14.3 g | 67.9 g | 10.7 g |
| The Perfect Snaque, Crunch Snacks, Apple, Quinoa Yume | 393 | 14.3 g | 67.9 g | 10.7 g |
| The perfect snaque, apple quinoa crunch The Perfect Snaque | 393 | 14.3 g | 67.9 g | 10.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Quinoa?
100 g of Quinoa has 391 kcal. Serving, 0.25 cup, 46 g (46 g): about 180 kcal.
Is Quinoa high in protein?
Quinoa contains 15.2 g of protein per 100 g (30% of the 50 g Daily Value), or 7 g in serving, 0.25 cup, 46 g (46 g). About 16% of its calories come from protein. Compared with other nuts and seeds, that is below the median (median 16.7 g).
How many carbs are in Quinoa?
Quinoa has 69.6 g of total carbohydrates per 100 g, including 4.3 g of fiber and 0 g of sugars.
How much fat is in Quinoa?
Quinoa contains 5.4 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are magnesium (52% DV), Folate (B9) (44% DV), iron (33% DV), zinc (30% DV) and Vitamin B6 (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Quinoa?
100 g contains 22 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated June 19, 2024. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 2671810. License: CC0 1.0 (U.S. public domain). Source record dated October 24, 2023. Imported November 6, 2026.
- Open Food Facts, record 0039978003232. License: ODbL 1.0 (Open Food Facts). Source record dated June 19, 2024. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.