USDA-derived generic food data
What is the nutrition score of Quinoa (cooked)?
Per 100g, Quinoa (cooked) has a Daily Nutrient Contribution score of 9/100. Its strongest contributions are Phosphorus, Magnesium, Folate. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
9/100
7 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for 1 cup (185g).
| Nutrient | Per 100g | Per 1 cup |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4 g | 8 g |
| Carbs | 21 g | 39 g |
| Fat | 2 g | 4 g |
| Fiber | 3 g | 5 g |
| Sat fat | 0 g | 0 g |
| Sodium | 7 mg | 13 mg |
| Potassium | 172 mg | 318 mg |
| Calcium | 17 mg | 31 mg |
| Iron | 1.5 mg | 2.8 mg |
| Magnesium | 64 mg | 118 mg |
| Zinc | 1.1 mg | 2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 42 µg | 78 µg |
Where Quinoa (cooked) contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Phosphorus
28%
152 mg per 100g
Magnesium
21%
64 mg per 100g
Folate
21%
42 µg per 100g
Iron
17%
1.5 mg per 100g
Sat fat
0 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
7 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Quinoa (cooked) in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.