Quinoa, cooked
Plant foods · Grains · Cereal grains & pasta
g
Macronutrients
87
/ 100
How is this scored?
Composition
Energy
Protein
4.4 g
· 18 kcal/100g
Fat
1.9 g
· 17 kcal/100g
Carbs
21.3 g
· 85 kcal/100g
Fiber
2.8 g
Water
72 g
Total energy
120 kcal
Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet
Fat quality
75
/ 100
How is this scored?
Total fat
1.9g
Saturated
0.2g
Monounsat.
0.5g
Polyunsat.
1.1g
Omega-6
0.97g
Saturated fat is 1.7% of energy, within the WHO limit of 10%.
Protein quality
100
/ 100
How is this scored?
Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern
Micronutrients
42
/ 100
How is this scored?
Vitamins
Minerals
Notable source of Manganese (32% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.