Quinoa: Nutrient Profile
What is Quinoa richest in? Below are the vitamins, minerals and amino acids that 100 g of Quinoa delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Quinoa: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B9 (Folate) | 42 mcg DFE | 🟡 10% | Cell division; pregnancy |
| Minerals | ||||
| 1 | Manganese | 0.6 mg | 🟡 27% | Bone & metabolism |
| 2 | Copper | 0.2 mg | 🟡 21% | Iron use; connective tissue |
| 3 | Magnesium | 64 mg | 🟡 15% | Muscle, nerves & energy |
| 4 | Phosphorus | 152 mg | 🟡 12% | Bones & cellular energy |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 0.6 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 0.4 g | 🟢 | Cellular energy & detox |
| 3 | Arginine | 0.3 g | 🟢 | Blood flow (nitric oxide) |
| 4 | Leucine | 0.3 g | 🟡 | Builds muscle (branched-chain amino acid, BCAA) |
| 5 | Proline | 0.2 g | 🟡 | Collagen & joints |
| 6 | Lysine | 0.2 g | 🟡 | Collagen & immunity |
| 7 | Glycine | 0.2 g | 🟡 | Collagen, calm & sleep |
| 8 | Valine | 0.2 g | 🟡 | Muscle & energy (branched-chain amino acid) |
| 9 | Phenylalanine | 0.2 g | 🟡 | Dopamine & focus |
| 10 | Alanine | 0.2 g | 🟡 | Energy (glucose cycle) |
| 11 | Serine | 0.2 g | 🟡 | Cell membranes & brain |
| 12 | Isoleucine | 0.2 g | 🟡 | Muscle & energy (branched-chain amino acid) |
| 13 | Threonine | 0.1 g | 🟡 | Collagen & gut lining |
| 14 | Histidine | 0.1 g | 🟡 | Histamine & blood |
Values are per 100 g of the U.S. Department of Agriculture (USDA) FoodData Central record FDC 168917, “Quinoa, cooked” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.