Cereals, Grains and Pasta
Grains, quinoa, flour
Per 100 g of the edible portion · CNF 2026
380kcal per 100 g
13.3 gProtein
5.9 gFat
70 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 380 kcal1,589 kJ | — |
| Protein | 13.3 g | — |
| Fat | 5.9 g | 8% |
| of which saturated | 0.6 g | 3% |
| Monounsaturated fat | 1.6 g | — |
| Polyunsaturated fat | 2.4 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 70 g | — |
| of which sugars | 2.7 g | 3% |
| Fibre | 7 g | 25% |
| Sodium | 21 mg | 1% |
| Water | 7.8 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 752 mg | 22% |
| Calcium | 61 mg | 5% |
| Magnesium | 213 mg | 51% |
| Phosphorus | 417 mg | 33% |
| Iron | 9.4 mg | 52% |
| Zinc | 3.4 mg | 30% |
| Copper | 0.83 mg | 92% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 3 mg | 19% |
| Vitamin B6 | 0.23 mg | 14% |
| Folate | 50 µg | 12% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy380 kcal · median 341 kcal
Protein13.3 g · median 8.4 g
Fibre7 g · median 3 g
Sugars2.7 g · median 0.63 g
Saturated fat0.6 g · median 0.28 g
Salt0.05 g · median 0.01 g
81% 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
- Copper0.83 mg · 92%
- Iron9.4 mg · 52%
- Magnesium213 mg · 51%
- Phosphorus417 mg · 33%
- Riboflavin (B2)0.4 mg · 31%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry380 kcal
- Grains, cornstarch381 kcal
- Grains, millet, dry378 kcal
- Grains, millet, flour382 kcal
- Grains, wheat germ, toasted, plain382 kcal
- Pasta, egg noodles, spinach, enriched, dry382 kcal
- Grains, couscous, dry376 kcal
- Grains, corn flour, degermed, unenriched, yellow375 kcal
- Pasta, egg noodles, enriched, dry385 kcal
- Pasta, egg noodles, unenriched, dry385 kcal
- Grains, rice, white, long-grain, parboiled, dry374 kcal
- Grains, amaranth, dry372 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.