Cereal products, pulses and potatoes

Quinoa, cooked (without addition of salt and fat)

Other cereal products 117 kcal / 100 g FSVO V7.1

100 g of Quinoa, cooked (without addition of salt and fat) provides 117 kcal (495 kJ). Energy density and nutrient contents are detailed below, value by value. This food belongs to the “Other cereal products” category (“Cereal products, pulses and potatoes” family) of the Swiss database.

The essentials for 100 g

Protein4.4 g 9%

Fat2 g 3%

Carbohydrates19.1 g 7%

Dietary fibre2.7 g 9%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	117 kcal (495 kJ)C	6%
Protein	4.4 gC	9%
Fat	2 gC	3%
of which saturated fat	0.1 gC	1%
of which polyunsaturated	0.8 gC	n/a
of which omega-3	0.1 gC	n/a
Carbohydrates	19.1 gC	7%
of which sugars	1 gC	1%
Dietary fibre	2.7 gC	9%
Water	72.3 gC	n/a
Alcohol	0 gC	n/a
Minerals
Calcium	19 mgC	2%
Iron	1.2 mgC	9%
Magnesium	63 mgC	17%
Phosphorus	140 mgC	20%
Potassium	220 mgC	11%
Sodium	1 mgC	0%
Zinc	1 mgC	10%
Vitamins
Vitamin D	0 µgC	0%
Vitamin B12	0 µgC	0%
Vitamin C	0 mgC	0%
Folate	35 µgC	18%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein9%

Fat3%

Carbohydrates7%

Dietary fibre9%

Phosphorus20%

Folate18%

Magnesium17%

Potassium11%

Zinc10%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Barley risotto, cooked	+ 1.2 g	− 0.4 g	− 17 kcal
vs Pearl barley, cooked in salted water (uniodised)	+ 0.8 g	+ 1.2 g	− 17 kcal
vs Spätzli, cooked, drained, homemade	− 2.3 g	− 0.3 g	− 29 kcal
vs Millet risotto, cooked	+ 0.6 g	− 1.2 g	− 29 kcal
vs Rice unpolished, cooked in salted water (uniodised)	+ 1.6 g	+ 0.9 g	− 16 kcal

Similar foods

Within the “Cereal products, pulses and potatoes” family, selected by nutritional proximity (method v1.0).

Risotto with cheese, homemade144 kcal

Risotto without cheese, prepared125 kcal

Barley risotto, cooked134 kcal

Pearl barley, cooked in salted water (uniodised)134 kcal

Spätzli, cooked, drained, homemade146 kcal

Durum wheat, precooked hulled grain, cooked (without addition of fat and salt)149 kcal

Spätzli, fried (without added fat and salt)168 kcal

Couscous (precooked durum wheat semolina), cooked (without addition of fat and salt)158 kcal

Frequently asked questions

How many calories in 100 g of Quinoa, cooked (without addition of salt and fat)?

100 g of Quinoa, cooked (without addition of salt and fat) provides 117 kcal, i.e. 495 kJ (FSVO data V7.1).

How much protein in 100 g of Quinoa, cooked (without addition of salt and fat)?

100 g provides 4.4 g of protein, i.e. 9% of the adult reference value (50 g).

What is the fat content of 100 g of Quinoa, cooked (without addition of salt and fat)?

100 g contains 2 g of fat, of which 0.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Quinoa, cooked (without addition of salt and fat)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

What about your needs?

Estimate your daily energy needs, then see how each portion compares. Local computation, no sign-up.

Calculate my needs