Cereals, Grains and Pasta
Grains, quinoa, cooked
Per 100 g of the edible portion · CNF 2026
120kcal per 100 g
4.4 gProtein
1.9 gFat
21.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 120 kcal503 kJ | — |
| Protein | 4.4 g | — |
| Fat | 1.9 g | 3% |
| of which saturated | 0.23 g | 1% |
| Monounsaturated fat | 0.53 g | — |
| Polyunsaturated fat | 1.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 21.3 g | — |
| of which sugars | 0.87 g | 1% |
| Fibre | 2.8 g | 10% |
| Sodium | 7 mg | 0% |
| Water | 71.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 172 mg | 5% |
| Calcium | 17 mg | 1% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 152 mg | 12% |
| Iron | 1.5 mg | 8% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.19 mg | 21% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 3 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 42 µg | 11% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy120 kcal · median 341 kcal
Protein4.4 g · median 8.4 g
Fibre2.8 g · median 3 g
Sugars0.87 g · median 0.63 g
Saturated fat0.23 g · median 0.28 g
Salt0.02 g · median 0.01 g
25% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.19 mg · 21%
- Magnesium64 mg · 15%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, millet, cooked119 kcal
- Grains, rice, white with pasta and seasonings, cooked122 kcal
- Grains, barley, pearled, cooked123 kcal
- Grains, rice, brown, long-grain, cooked123 kcal
- Grains, rice, white, long-grain, parboiled, cooked123 kcal
- Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared124 kcal
- Pasta, made without egg, homemade, cooked124 kcal
- Pasta, corn, cooked126 kcal
- Grains, spelt, cooked127 kcal
- Grains, couscous, cooked112 kcal
- Grains, rice, brown, medium-grain, cooked112 kcal
- Pasta, macaroni (spirals), vegetable, enriched, cooked128 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.