Edible parts
Cooked portion as sold / drained
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 502 kJ / 120 kcal | 6% |
| Protein | 4.4 g | 9% |
| Carbohydrate | 21.3 g | 8% |
| Natural sugars | 0.87 g | 1% |
| Fat | 1.92 g | 3% |
| Saturated fat | 0.23 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.8 g |
| Monounsaturated fat | 0.53 g |
| Polyunsaturated fat | 1.08 g |
| Omega-3 (ALA) | 0.1 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 42 µg | 21% |
| Thiamin (B1) | 0.11 mg | 10% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg | 9% |
| Choline | 23 mg | — |
| Calcium | 17 mg | 2% |
| Iron | 1.49 mg | 11% |
| Magnesium | 64 mg | 17% |
| Potassium | 172 mg | 9% |
| Zinc | 1.09 mg | 11% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.63 mg | 32% |
| Phosphorus | 152 mg | 22% |
| Selenium | 2.8 µg | 5% |
| Sodium | 7 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Quinoa, cooked (USDA FDC SR Legacy 168917). Nutrients the row does not report are left blank.
Prep notes
Figures are for the cooked food (as sold or drained). Dry raw seed is denser per 100 g and is not this card.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Quinoa, cooked (Chenopodium quinoa) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Cooked portion as sold / drained.