Quinoa
Packaged product Grains and Pasta Waitrose
Quinoa contains 448 kcal per 100 g. A serving, 1 serving, 60 g (60 g) provides about 269 kcal.
Roughly 73% of its calories come from carbohydrates, with 14% from fat and 13% from protein (estimated with general energy factors).
That is more energy than the typical item in grains and pasta on FoodFactly, where the median is 364 kcal per 100 g across 848 products.
100 g provides 88% of the Daily Value for manganese, 66% of the Daily Value for copper and 47% of the Daily Value for magnesium.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 448 kcal | |
| Total fat L | 6.5 g | 8% |
| Saturated fat L | 0.83 g | 4% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 26.7 mg | 1% |
| Total carbohydrates L | 78.7 g | 29% |
| Dietary fiber L | 8.3 g | 30% |
| Total sugars L | 2 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 14.3 g | 29% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 2.4 mg | 16% |
| Thiamin (B1) L | 0.36 mg | 30% |
| Riboflavin (B2) L | 0.32 mg | 25% |
| Niacin (B3) L | 1.5 mg | 10% |
| Pantothenic acid (B5) L | 0.77 mg | 15% |
| Vitamin B6 L | 0.49 mg | 29% |
| Folate (B9) L | 184 µg | 46% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 47 mg | 4% |
| Iron L | 4.6 mg | 25% |
| Magnesium L | 197 mg | 47% |
| Phosphorus L | 457 mg | 37% |
| Potassium L | 563 mg | 12% |
| Zinc L | 3.1 mg | 28% |
| Copper L | 0.59 mg | 66% |
| Manganese L | 2 mg | 88% |
| Selenium L | 12.8 µg | 23% |
| Iodine L | 0 µg | 0% |
% 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 13%
- Carbohydrates 73%
- Fat 14%
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
- Protein14.3 gin the top quarter of grains and pasta (median 13 g)
- Fiber8.3 gin the top quarter of grains and pasta (median 7 g)
- Sugars2 gbelow the median for grains and pasta (median 2.2 g)
- Fat6.5 gin the top quarter of grains and pasta (median 5.8 g)
- Saturated fat0.83 gin the top quarter of grains and pasta (median 0.66 g)
- Sodium26.7 mgabove the median for grains and pasta (median 5 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water13.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 52.2 g |
|---|
Carotenoids (1)
| Beta-carotene L | 8 µg |
|---|
Other components (2)
| Water L | 13.3 g |
|---|---|
| Alcohol L | 0 g |
Product details
Ingredients
Raw 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 |
|---|---|---|---|---|
| Quinoa GutBio | 444 | 21 g | 4.9 g | 34 g |
| Pito de Quinoa Andes Trópico | 427 | 15 g | 63 g | 5 g |
| Hunters gourmet Quinoa Chips Hunters | 476 | 4.4 g | 66 g | 23.2 g |
| Bio Quinoa Schwarz Frischeparadies | 420 | 12 g | 65 g | 8 g |
| Quinoa rood Quinoa rouge MARMA SUPERFOODS | 418 | 15.1 g | 64.3 g | 7.6 g |
| Quinoa Cake Lestello | 415 | 4.5 g | 79 g | 8.3 g |
| Streit's, quinoa Streit's | 410 | 14.3 g | 73.8 g | 9.5 g |
| Red Quinoa Superfood Pereg | 405 | 14.3 g | 76.2 g | 4.8 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 448 kcal. Serving, 1 serving, 60 g (60 g): about 269 kcal.
Is Quinoa high in protein?
Quinoa contains 14.3 g of protein per 100 g (29% of the 50 g Daily Value), or 8.6 g in serving, 1 serving, 60 g (60 g). About 13% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 13 g).
How many carbs are in Quinoa?
Quinoa has 78.7 g of total carbohydrates per 100 g, including 8.3 g of fiber and 2 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Quinoa?
Quinoa contains 6.5 g of fat per 100 g, of which 0.83 g is saturated (4% of the Daily Value).
What vitamins and minerals does Quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (88% DV), copper (66% DV), magnesium (47% DV), Folate (B9) (46% DV) and phosphorus (37% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Quinoa?
100 g contains 26.7 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated May 14, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 5000169162132. License: ODbL 1.0 (Open Food Facts). Source record dated May 14, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.