Raw, uncooked quinoa is 13% water, 64% carbohydrates, 14% protein, and 6% fat. Nutritional evaluations indicate that a 100-gram (3 1⁄2-ounce) serving of raw quinoa seeds is a rich source (20% or higher of the Daily Value, DV) of protein, dietary fiber, several B vitamins, including 46% DV for folate, and the dietary minerals magnesium, phosphorus, and manganese.
After cooking, which is the typical preparation for eating the seeds, quinoa is 72% water, 21% carbohydrates, 4% protein, and 2% fat. In a 100 g (3 1⁄2 oz) serving, cooked quinoa provides 503 kilojoules (120 kilocalories) of food energy and is a rich source of manganeseand phosphorus (30% and 22% DV, respectively), and a moderate source (10-19% DV) of dietary fiber, folate, and the dietary minerals, iron, zinc, and magnesium.
Quinoa is gluten-free.