Black quinoa
Black quinoa, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 117 kcal |
| Protein | 8.1 g |
| Fat | 0.7 g |
| Carbs | 20.3 g |
Black quinoa is a variety of quinoa with a slightly earthier, nuttier flavour than its white counterpart, served cooked as a base for grain bowls, salads, and side dishes. Per 100 g cooked, it provides 117 kcal, 8.1 g of protein, 0.7 g of fat, 20.3 g of carbohydrates and 5 g of dietary fibre, with 3.2 g coming from sugars — a notably high-protein profile for a grain-like seed. It is a meaningful source of potassium (375 mg per 100 g), phosphorus (142 mg), and magnesium (53 mg), alongside 142 mcg of folate and 26.6 mcg of vitamin K per 100 g. No glycemic index value is available for this specific form. Black quinoa fits pescatarian, gluten-free, dairy-free, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked black quinoa?
Cooked black quinoa contains 117 kcal per 100 g. A typical serving of around 185 g (roughly one cup cooked) comes to approximately 216 kcal.
How much folate is in black quinoa?
Cooked black quinoa provides 142 mcg of folate per 100 g, making it one of the more notable plant-based sources of this B vitamin. A standard one-cup serving would contribute around 263 mcg.
Is black quinoa gluten-free?
Yes, black quinoa is naturally gluten-free and appears on the gluten-free diet list. It is also compatible with low-FODMAP, dairy-free, pescatarian and Mediterranean dietary patterns.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 117 kcal |
| Protein | 8.1 g |
| Fat | 0.71 g |
| Carbs | 20.3 g |
| Sugars | 3.2 g |
| Fiber | 5.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.18 g |
| Monounsaturated | 0.059 g |
| Polyunsaturated | 0.30 g |
| Trans | 0 g |
| Omega-3 | 0.63 g |
| Omega-6 | 0.10 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 26.0 mg |
| Iron | 2.5 mg |
| Magnesium | 53.0 mg |
| Phosphorus | 142 mg |
| Potassium | 375 mg |
| Sodium | 19.0 mg |
| Zinc | 1.4 mg |
| Copper | 0.27 mg |
| Manganese | 0.47 mg |
| Selenium | 2.5 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0.40 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.28 mg |
| Vitamin K | 26.6 mcg |
| Thiamin (B1) | 0.16 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.71 mg |
| Pantothenic acid (B5) | 0.39 mg |
| Vitamin B6 | 0.092 mg |
| Folate (B9) | 142 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 32.9 mg |
