Quinoa, raw

Quinoa is the seed of a plant belonging to the goosefoot group. The figures here describe raw quinoa, before cooking. It mainly provides carbohydrate, with protein, fibre and some fat. Per 100g, it contains 56g of carbohydrate, 14g of protein, 7g of fibre and 5g of fat. It also provides minerals, including magnesium, iron and potassium.

Carbohydrate provides energy, while protein supports the maintenance and repair of body tissues. Fibre supports normal bowel function. Cooking quinoa in water increases its water content, so the nutrient content by weight differs from that of the raw seeds. Added salt, oils or other ingredients also affect the final dish. Full nutrient figures for raw quinoa are in the tables below.