Vital wheat gluten
USDA SR Legacy · 54.1 g
33.3 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Cooked Quinoa
120 calories and 4.4 g of protein per 100 g. Reported fiber: 2.8 g.
Know what you’re comparing.
Quinoa, cooked
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168917
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 14% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
222calories
in 185 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 8.1 g | — |
| Carbohydrate | 39.4 g | 14% |
| Fat | 3.6 g | 5% |
| Fiber | 5.2 g | 19% |
| Total sugars | 1.6 g | — |
| Sodium | 13 mg | 1% |
| Saturated fat | 0.4 g | 2% |
| Potassium | 318 mg | 7% |
| Calcium | 31 mg | 2% |
| Iron | 2.76 mg | 15% |
| Magnesium | 118 mg | 28% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 15%Carbs 71%Fat 14%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 7.3 g protein in 166.7 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
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USDA SR Legacy · 92.6 g
7.1 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
6.7 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
5.5 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
4.3 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 71.61 g | 63.83 g | 76.69 g | 3 |
| ProteinPer 100 g | 4.4 g | 3.13 g | 5.94 g | 3 |
| Total lipid (fat)Per 100 g | 1.92 g | 1.5 g | 2.43 g | 3 |
| AshPer 100 g | 0.76 g | 0.65 g | 0.97 g | 3 |
| Fiber, total dietaryPer 100 g | 2.8 g | 2.3 g | 3.5 g | 3 |
| StarchPer 100 g | 17.63 g | 15.4 g | 22 g | 3 |
| Calcium, CaPer 100 g | 17 mg | 14 mg | 23 mg | 3 |
| Iron, FePer 100 g | 1.49 mg | 1.14 mg | 2.08 mg | 3 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 96 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 71.61 g | 1051 |
| Energy | 120 kcal | 1008 |
| Energy | 503 kj | 1062 |
| Protein | 4.4 g | 1003 |
| Total lipid (fat) | 1.92 g | 1004 |
| Ash | 0.76 g | 1007 |
| Carbohydrate, by difference | 21.3 g | 1005 |
| Fiber, total dietary | 2.8 g | 1079 |
| Sugars, Total | 0.87 g | 2000 |
| Starch | 17.63 g | 1009 |
| Calcium, Ca | 17 mg | 1087 |
| Iron, Fe | 1.49 mg | 1089 |
| Magnesium, Mg | 64 mg | 1090 |
| Phosphorus, P | 152 mg | 1091 |
| Potassium, K | 172 mg | 1092 |
| Sodium, Na | 7 mg | 1093 |
| Zinc, Zn | 1.09 mg | 1095 |
| Copper, Cu | 0.192 mg | 1098 |
| Manganese, Mn | 0.631 mg | 1101 |
| Selenium, Se | 2.8 µg | 1103 |
| Vitamin C, total ascorbic acid | 0 mg | 1162 |
| Thiamin | 0.107 mg | 1165 |
| Riboflavin | 0.11 mg | 1166 |
| Niacin | 0.412 mg | 1167 |
| Vitamin B-6 | 0.123 mg | 1175 |
| Folate, total | 42 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 42 µg | 1187 |
| Folate, DFE | 42 µg | 1190 |
| Choline, total | 23 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 0 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 3 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 5 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 53 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.03 mg | 1125 |
| Tocopherol, gamma | 1.19 mg | 1126 |
| Tocopherol, delta | 0.11 mg | 1127 |
| Tocotrienol, alpha | 0 mg | 1128 |
| Tocotrienol, beta | 0 mg | 1129 |
| Tocotrienol, gamma | 0 mg | 1130 |
| Tocotrienol, delta | 0 mg | 1131 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 0 µg | 1185 |
| Fatty acids, total saturated | 0.231 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0 g | 1264 |
| SFA 16:0 | 0.196 g | 1265 |
| SFA 18:0 | 0.012 g | 1266 |
| Fatty acids, total monounsaturated | 0.528 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.465 g | 1268 |
| MUFA 20:1 | 0.031 g | 1277 |
| MUFA 22:1 | 0.027 g | 1279 |
| Fatty acids, total polyunsaturated | 1.078 g | 1293 |
| PUFA 18:2 | 0.974 g | 1269 |
| PUFA 18:3 | 0.085 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:4 | 0.003 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0.015 g | 1272 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.052 g | 1210 |
| Threonine | 0.131 g | 1211 |
| Isoleucine | 0.157 g | 1212 |
| Leucine | 0.261 g | 1213 |
| Lysine | 0.239 g | 1214 |
| Methionine | 0.096 g | 1215 |
| Cystine | 0.063 g | 1216 |
| Phenylalanine | 0.185 g | 1217 |
| Tyrosine | 0.083 g | 1218 |
| Valine | 0.185 g | 1219 |
| Arginine | 0.34 g | 1220 |
| Histidine | 0.127 g | 1221 |
| Alanine | 0.183 g | 1222 |
| Aspartic acid | 0.353 g | 1223 |
| Glutamic acid | 0.58 g | 1224 |
| Glycine | 0.216 g | 1225 |
| Proline | 0.24 g | 1226 |
| Serine | 0.176 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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