Quinoa is a protein-rich grain with 368 calories per 100g and folate (B9), making it a smart base for bowls, salads, and sides.
Per 100g
% Daily Value based on a 2000 kcal diet
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 70.2mg | 13% | |
| Vitamin B1 | 0.4mg | 30% | |
| Vitamin B2 | 0.3mg | 25% | |
| Vitamin B3 | 1.5mg | 10% | |
| Vitamin B5 | 0.8mg | 15% | |
| Vitamin B6 | 0.5mg | 29% | |
| Vitamin B9 | 184.0mcg | 46% | |
| Vitamin E | 2.4mg | 16% |
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 47.0mg | 5% | |
| Copper | 590.0mcg | 66% | |
| Iron | 4.6mg | 25% | |
| Magnesium | 197.0mg | 47% | |
| Phosphorus | 457.0mg | 65% | |
| Potassium | 563.0mg | 12% | |
| Selenium | 8.5mcg | 15% | |
| Sodium | 5.0mg | 0% | |
| Zinc | 3.1mg | 28% |

