    Ingredients
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    Nuts & Seeds
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    Quinoa
  

Year-round

Season Year-round

Ruled by ♀ Venus

Calories 309 kcal

Protein 13.8 g

MW reference 1

Quinoa

Nuts & Seeds Year-round ♀ Venus

Quinoa is available year-round in the UK, with some local crops harvested in late summer. Most supplies are imported, providing a complete plant-based protein containing all nine essential amino acids. High in fibre, magnesium, and iron, this versatile seed supports digestive health and sustained energy levels throughout the year.

Nutrition facts

Per 100 g

Energy309 kcal / 1311 kJ

Protein13.8 g

Carbs55.7 g

— of which sugars6.1 g

Fat5.0 g

— saturated0.5 g

Fibre7.0 g

Salt61 mg Na

Iron7.80 mg

Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.

Reference data McCance & Widdowson 2021

Quinoa, raw · 14-843 · GA

Seeds from a species of goosefoot

Energy & Proximates

Energy309.00kcal

Energy1311.00kJ

Water11.50g

Protein13.80g

Fat5.00g

Carbohydrates55.70g

of which sugars6.10g

of which starch47.60g

Fibre (AOAC)7.00g

Fibre (NSP)—g

Alcohol—g

Fat Breakdown

Total fat5.00g

Saturated0.50g

Monounsaturated1.40g

Polyunsaturated2.10g

Trans—g

Omega-3—g

Omega-6—g

Cholesterol—mg

Minerals

Sodium61.00mg

Potassium780.00mg

Calcium79.00mg

Magnesium210.00mg

Phosphorus230.00mg

Iron7.800mg

Copper0.820mg

Zinc3.300mg

Selenium—µg

Iodine—µg

Vitamins

Vitamin A—µg

Vitamin D—µg

Vitamin E—mg

Vitamin C—mg

Thiamin (B1)0.200mg

Riboflavin (B2)0.400mg

Niacin (B3)2.900mg

Vitamin B6—mg

Vitamin B12—µg

Folate—µg

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