How many calories are in quinoa?

A typical portion (30 g, a small handful) gives 93 kcal. Per 100 g the figure is 309 kcal.

Yes. Quinoa, raw has 0.82 mg copper per 100 g, 82 % of the NRV, above the 30 % threshold for a “high in” claim.

By share of the daily reference intake: copper (0.82 mg, 82 %), magnesium (210 mg, 56 %) and iron (7.8 mg, 56 %) per 100 g.

Quinoa, raw has 13.8 g protein per 100 g, 17 % of the energy, which meets the UK threshold for “source of protein”.

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-843, Quinoa, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Literature sources, Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.