Edible parts
Cooked portion as sold / drained
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 502 kJ / 120 kcal | 6% |
| Protein | 4.4 g | 9% |
| Carbohydrate | 21 g | 8% |
| Fibre | 2.8 g | — |
| Natural sugars | 0.9 g | — |
| Fat | 1.9 g | 3% |
| Omega-3 (ALA) | 0.09 g | — |
| Folate | 42 µg | 21% |
| Vitamin B6 | 0.12 mg | 9% |
| Calcium | 17 mg | 2% |
| Iron | 1.5 mg | 11% |
| Magnesium | 64 mg | 17% |
| Potassium | 172 mg | 9% |
| Zinc | 1.1 mg | 11% |
| Selenium | 3 µg | 5% |
| Sodium | 7 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Figures are for the cooked food (as sold or drained). Dry raw seed is denser per 100 g and is not this card.
Season
Year-round grocery when this catalogue row is listed as common / pantry.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Quinoa, cooked (Chenopodium quinoa; SK Quinoa, varená) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Cooked portion as sold / drained.