Cereal Grains and Pasta
Quinoa, puffed
100 grams of quinoa (puffed) has 398 calories, 13.5 g of protein, 6.8 g of total fat and 70.8 g of carbohydrate, including 4.7 g of fiber. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Oct 29, 2026.
USDA Foundation FoodsFDC ID 2779252
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories398
Amount% Daily Value*
- Total fat 6.8 g 9%
- Saturated fat 1.2 g 6%
- Trans fat 0.02 g
- Monounsaturated fat 3.8 g
- Polyunsaturated fat 4.5 g
- Cholesterol —
- Sodium 0 mg 0%
- Total carbohydrate 70.8 g 26%
- Dietary fiber 4.7 g 17%
- Total sugars —
- Protein 13.5 g 27%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
398
Protein
13.5g
Total fat
6.8g
Carbohydrate
70.8g
Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 0 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Thiamin (B1) | 0.01 mg | 1% | 1.2 mg |
| Riboflavin (B2) | 0.31 mg | 24% | 1.3 mg |
| Niacin (B3) | 1.2 mg | 8% | 16 mg |
| Vitamin B6 | 0.21 mg | 12% | 1.7 mg |
| Folate | 122 mcg | 31% | 400 mcg |
| Calcium | 45.8 mg | 4% | 1,300 mg |
| Iron | 3.6 mg | 20% | 18 mg |
| Potassium | 562 mg | 12% | 4,700 mg |
| Magnesium | 160 mg | 38% | 420 mg |
| Phosphorus | 364 mg | 29% | 1,250 mg |
| Zinc | 3 mg | 27% | 11 mg |
| Copper | 0.45 mg | 50% | 0.9 mg |
| Water | 6.8 g | — | — |
Not reported by USDA for this food: Cholesterol, Total sugars, Vitamin A (RAE), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B12, Choline, Selenium, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
USDA does not list household portion weights for this food. Use the 100 g values above, or weigh your portion with a kitchen scale and scale the numbers.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Oct 29, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 2779252 (fdc.nal.usda.gov), published Oct 29, 2026.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.