White Quinoa
White quinoa is a nutritious and versatile grain, rich in high-quality protein and fiber. It contains a moderate amount of saturated fats, supporting a balanced nutritional profile. This grain is a valuable source of minerals such as potassium, magnesium, and iron, essential for daily wellness. Additionally, the folate and vitamin E content enhances its nutritional appeal, making it an excellent choice for a healthy diet.
Macro Impact
A Serving (43 g) of White Quinoa contains 157 calories, 5.5 g of protein, 28.4 g of carbohydrates, and 2.7 g of fat.
Calorie Burn
How long would it take to burn off 157 calories?
- Walking3.5 mph, moderate pace28 min
- YogaModerate effort, gentle pace40 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)14 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (43 g)
Carbohydrates
- Carbohydrates28.4 / 313 g(9%)
- Dietary Fiber3.3 / 38 g(9%)
- Soluble Fiber0.77 g
- Insoluble Fiber2.5 g
- Total Sugars1.3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates18 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2.7 / 83 g(3%)
- Saturated Fat0.25 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.59 g
- Polyunsaturated Fat1.2 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-60 g
- Omega-90 g
- Oleic Acid0 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Caprylic Acid0 g
- Linoleic Acid0 g
- Myristic Acid0 g
- Palmitic Acid0.23 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5.5 / 56 g(10%)
Amino Acids
- Lysine0.33 g
- Serine0.25 g
- Valine0.25 g
- Alanine0.25 g
- Cystine0.09 g
- Cysteine0 g
- Proline0.27 g
- Taurine0 mg
- Arginine0.48 g
- Histidine0.17 g
- Threonine0.19 g
- Isoleucine0.21 g
- Methionine0.12 g
- Tryptophan0.07 g
- Glutamic Acid0.78 g
- Aspartic Acid0.48 g
- Phenylalanine0.24 g
- Glycine0.3 g
- Leucine0.35 g
- Tyrosine0.15 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.97 / 15 mg(6%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.15 / 1.3 mg(12%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.15 / 1.3 mg(11%)
- Niacin (B3)0.52 / 16 mg(3%)
- Folate90.9 / 400 ug(23%)
- Pantothenic Acid (B5)0.41 / 5 mg(8%)
- Biotin14.4 / 30 ug(48%)
- Choline30.2 / 550 mg(5%)
Minerals
- Calcium18.9 / 1,000 mg(2%)
- Iron1.8 / 8 mg(22%)
- Magnesium81.1 / 420 mg(19%)
- Phosphorus188.6 / 700 mg(27%)
- Potassium267.2 / 3,400 mg(8%)
- Sodium1.3 / 2,300 mg(0%)
- Zinc1.3 / 11 mg(12%)
- Copper0.24 / 0.9 mg(26%)
- Manganese1.2 / 2.3 mg(51%)
- Selenium0.47 / 55 ug(1%)
- Iodine0 / 150 ug(0%)
- Chromium2.6 / 35 ug(7%)
- Molybdenum6.4 / 45 ug(14%)
- Chloride0 / 2,300 mg(0%)
Other
- Water5.3 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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