Cereals and millets · IFCT 2017
Quinoa: nutrition per 100 g
Per 100 g, quinoa gives 328 kcal, 13.1 g protein, 14.7 g dietary fibre and 173 micrograms of folate, according to IFCT 2017. It ranks 1st of 14 cereals and millets for folate, thiamine, zinc, potassium and vitamin E, the broadest spread of top places in the group, though it has the least carbohydrate of them all.
About quinoa
Quinoa is the seed of a plant from the Andes, a relative of bathua and spinach rather than a true grass grain. It reached Indian supermarkets as an import, and small trial crops are now grown in Andhra Pradesh, Rajasthan, Uttarakhand and Karnataka. Because it is new to India, IFCT 2017 records no regional names for it, and most Indian cooks treat it as a stand-in for rice, daliya or rava.
That is where it fits best in an Indian kitchen. Quinoa upma, quinoa khichdi with moong dal, quinoa pulao and lemon quinoa all follow familiar recipes, with the seeds simmered like rice until the little white germ ring curls away from each one. It also works in idli and dosa batter in place of part of the rice, and as a salad base with chana, cucumber and chaat masala.
Quinoa costs much more than the native millets, so it helps to know where it truly stands out. On IFCT's numbers its edge lies in folate, thiamine and zinc, nutrients the Indian millets carry in smaller amounts. White quinoa is the kind most Indian shops stock and it cooks the softest; red and black seeds stay firmer and suit salads.
What quinoa brings to a meal
- 01
Folate leader among grains
Quinoa carries 173 micrograms of folate per 100 g, 1st of 13 cereals and millets with a value and 9th of 197 foods in IFCT 2017. 100 g of quinoa meets about 58 per cent of a man's daily folate need and 79 per cent of a woman's.
- 02
Top thiamine and vitamin E
At 0.83 mg thiamine per 100 g, quinoa ranks 4th of 239 foods, covering 46 per cent of a man's need. Its 2.08 mg vitamin E also ranks 1st in its group.
- 03
Protein, iron and zinc
Quinoa has 13.1 g protein, 7.51 mg iron and 3.31 mg zinc per 100 g, ranking 2nd, 2nd and 1st among the 14 grains. The iron alone covers about 40 per cent of a man's daily requirement.
- 04
Fibre and calcium
With 14.7 g fibre and 198 mg calcium per 100 g, quinoa ranks 2nd in its group for both. Only barley has more fibre, and only ragi more calcium.
Quinoa nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 328 kcal | 16% | 20% |
| Protein | 13.1 g | 24% | 29% |
| Carbohydrate (available) | 53.6 g | ||
| Dietary fibre | 14.7 g | ||
| Free sugars | 1.4 g | ||
| Total fat | 5.5 g | ||
| Water | 10.4 g | ||
| Fats | |||
| Saturated fat | 0.57 g | ||
| Monounsaturated fat | 1.42 g | ||
| Polyunsaturated fat | 2.41 g | ||
| Omega-3 (alpha-linolenic acid) | 204 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 198 mg | 20% | 20% |
| Iron | 7.51 mg | 40% | 26% |
| Zinc | 3.31 mg | 19% | 25% |
| Magnesium | 119 mg | 27% | 32% |
| Phosphorus | 212 mg | ||
| Potassium | 474 mg | ||
| Sodium | 4 mg | ||
| Copper | 0.48 mg | ||
| Selenium | 7.8 µg | ||
| Vitamins | |||
| Beta-carotene | 5 µg | ||
| Thiamine (B1) | 0.83 mg | 46% | 49% |
| Riboflavin (B2) | 0.22 mg | 9% | 9% |
| Niacin (B3) | 1.7 mg | 9% | 12% |
| Vitamin B6 | 0.21 mg | 9% | 11% |
| Folate (B9) | 173 µg | 58% | 79% |
| Vitamin E (alpha-tocopherol) | 2.08 mg | ||
| Vitamin K1 | 2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Quinoa: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/cereals-and-millets/quinoa/
Where quinoa sits among Indian foods
Ranked per 100 g against the other 13 cereals and millets and every food in the tables.
| Nutrient | Per 100 g | In cereals and millets | Among all foods |
|---|---|---|---|
| Protein | 13.1 g | 2nd of 14 | 86th of 243 |
| Dietary fibre | 14.7 g | 2nd of 14 | 25th of 182 |
| Iron | 7.51 mg | 2nd of 14 | 27th of 242 |
| Calcium | 198 mg | 2nd of 14 | 40th of 242 |
| Zinc | 3.31 mg | 1st of 14 | 28th of 243 |
| Potassium | 474 mg | 1st of 14 | 60th of 243 |
| Folate (B9) | 173 µg | 1st of 13 | 9th of 197 |
| Omega-3 (alpha-linolenic acid) | 204 mg | 1st of 14 | 43rd of 202 |
How quinoa is eaten
- Quinoa upma: rinsed quinoa cooked with mustard seeds, curry leaves, onion and vegetables, in place of rava.
- Quinoa khichdi: quinoa and moong dal pressure-cooked with turmeric and a ghee and cumin tadka.
- Quinoa pulao or lemon quinoa: cooked like rice and finished with lemon, peanuts and curry leaves.
- Idli and dosa batter: a portion of soaked quinoa ground with the rice and urad dal.
- Chaat salad: cooled quinoa tossed with boiled chana, cucumber, tomato, coriander and chaat masala.
Recipes in the NNWA database that use it
Before you plan around it
Quinoa seeds are coated with saponins, bitter, soapy compounds that can upset the stomach. Most packs are pre-washed, but rinsing well in a sieve until the water stops foaming is still a good habit. Like rajgira and spinach, quinoa carries oxalate, so people told to limit oxalate for kidney stones should ask their doctor or dietitian how much suits them. Its numbers are strong, but ragi, rajgira and bajra match or beat it on calcium, iron or magnesium at a fraction of the price, so quinoa is a useful option, not a requirement.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about quinoa
How much protein is in quinoa?
IFCT 2017 lists 13.1 g protein per 100 g of quinoa, 2nd among the 14 cereals and millets after rajgira. For protein, that covers about 24 per cent of a man's day and 29 per cent of a woman's. Its protein also carries a better balance of lysine than wheat or rice.
Is quinoa better than Indian millets?
It leads on folate, thiamine and zinc, but not on everything. Ragi has more calcium, rajgira more iron and magnesium, and barley more fibre. A mix of local millets gives similar benefits at lower cost; quinoa is one good choice among several.
Is quinoa gluten-free?
Yes. Quinoa has no gluten, so it suits people with coeliac disease. As with any grain, check that the pack is not processed in a facility that also handles wheat if strict avoidance is needed.
Can quinoa replace rice in Indian meals?
Yes, in most rice dishes. Quinoa has 53.6 g carbohydrate per 100 g, the least of any grain in IFCT 2017, and far more fibre and protein than milled rice. It works in pulao, khichdi, curd rice and with dal, though the texture is firmer.
Related foods and tables
Amaranth seed (rajgira)
Nutrition per 100 g, from IFCT 2017.
Ragi (finger millet)
Nutrition per 100 g, from IFCT 2017.
Barley
Nutrition per 100 g, from IFCT 2017.
Rice
Nutrition per 100 g, from IFCT 2017.
Green gram (moong)
Nutrition per 100 g, from IFCT 2017.
Quinoa vs Ragi
Side by side, per 100 g.
Quinoa vs White rice
Side by side, per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
All cereals and millets
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.