Quinoa, although a carbohydrate, offers numerous health related properties. Gluten free and high in protein, this plant food contains all nine amino acids. Plus it's high in fiber, iron, B vitamins and calcium. It is however high in carbs - a non keto food, so limit the portions.
A rich source of: fibre, iron.
Quinoa, raw
| Energy (kcal) | 309 |
| Energy (kJ) | 1311 |
| Water (g) | 11.5 |
| Starch (g) | 47.6 |
| Total sugars (g) | 6.1 |
| Glucose (g) | 2.7 |
| Fructose (g) | 0.6 |
| Sucrose (g) | 2.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 13.8 |
| Protein (g)/100kcal | 4.5 |
| Protein % of calories | 17.9 |
| Carbohydrate (g) | 55.7 |
| Carbohydrate (g)/100kcal | 18 |
| Carb % of calories | 72.1 |
| Fat (g) | 5 |
| Fat (g)/100kcal | 1.6 |
| Fat % of calories | 14.6 |
| Satd FA /100g fd (g) | 0.5 |
| Mono FA /100g food (g) | 1.4 |
| Poly FA /100g food (g) | 2.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 56 |
| Potassium (mg) | 119 |
| Calcium (mg) | 130 |
| Magnesium (mg) | 18 |
| Phosphorus (mg) | 89 |
| Iron (mg) | 0.3 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.3 |
| Chloride (mg) | 3 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 4 |
| Iodine (µg) | 1 |
| Vitamin D (µg) | 0.8 |
| Vitamin E (mg) | 0.3 |
| Vitamin K1 (µg) | 0.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 0.8 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | 9 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |