Nutrients in Quinoa
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Copper | 360 mcg | 40% | 40% |
| Magnesium | 118 mg | 38% | 30% |
| Zinc | 2 mg | 25% | 18% |
| Vitamin B9 (folate / folic acid) | 78 mcg DFE | 20% | 20% |
| Vitamin B1 (thiamin) | 0.2 mg | 18% | 17% |
| Vitamin B2 (riboflavin) | 0.2 mg NIH | 18% | 15% |
| Vitamin B6 (pyridoxine) | 0.23 mg | 18% | 18% |
| Iron | 2.8 mg | 16% | 35% |
| Choline | 43 mg NIH | 10% | 7.8% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Chicken with quinoa and roasted red peppers
- Quinoa bowl with chickpeas, kale and sweet potato
- Quinoa porridge with banana and peanut butter
- Salmon with quinoa and kale
- Grilled chicken salad with kale, quinoa and avocado
- Baked salmon with quinoa and cauliflower
- Quinoa with chicken and carrot, strawberries and a banana
- Quinoa and bean salad with red pepper and avocado
- Quinoa porridge with milk, banana and cinnamon
- Quinoa soup with vegetables and cheese
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)