iron in quinoa information and values per serving and 100g

Welcome to the nutritional iron content in 2 different types of quinoa, ranging from 4.57 mg to 1.49 mg per 100g. The basic type of quinoa is Quinoa, cooked, where the amount of iron in 100g is 1.49 mg. This is 11% of the iron RDA, from 100g of Quinoa, cooked.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Quinoa, cooked - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Quinoa, cooked should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Cereal Grains and Pasta.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 120 kcal (6% RDA), the amount of Protein is 4.4 g (8% RDA), the amount of Fat is 1.92 g (3% RDA) and the amount of Carbohydrate is 21.3 g (16% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in quinoa.

iron and nutrition facts in quinoa per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Quinoa, cooked has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Quinoa, cooked; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in quinoa vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Quinoa, cooked, in 100g contains 1.49 mg of iron. As a percentage of the RDA this is 11 %. Therefore, spinach has 1.21 mg more iron than Quinoa, cooked. In terms of iron percentage this is 81 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Quinoa, cooked has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of quinoa, is Quinoa, uncooked with 4.57 mg of iron per 100g. Comparing spinach with Quinoa, uncooked; Quinoa, uncooked has 1.87 mg more iron than spinach. In terms of iron percentage this is 69 % more iron.

Amount of iron per 100 Calories

100 calories of quinoa, cooked is a serving size of 0.83 g, and the amount of Iron is 1.24 mg (9.17% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.67 g (6.67% RDA), Fat 1.6 g (2.5% RDA), Carbohydrate 17.75 g (13.33% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in quinoa per 100 calories

Content per Typical Serving Size 1 cup (or 185 g)

For the food Quinoa, cooked the typical serving size is 1 cup (or 185 g) which contains 2.76 mg of Iron. The iron percentage of the recommended daily value for this serving is 20 %.

To give 100% of the RDA, 5.0 servings of the typical serving size 1 cup (or 185 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 222 kcal, the Protein content is 8.14 g, the Fat content is 3.55 g and the Carbohydrate content is 39.41 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in quinoa

Macronutrients in Quinoa, cooked


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 185 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 32.6 (kcal).The number of calories from Fat is 32.0 (kcal).The total calories from carbohydrate is 157.6 (kcal).iron, calories and nutritional content in quinoa

Milligrams of iron in quinoa (per 100g)

This list of 2 types of quinoa, is brought to you by www.dietandfitnesstoday.com and ranges from Quinoa, uncooked through to Quinoa, cooked where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in quinoa.

The list below gives the total iron content in the 2 items from the general description 'quinoa' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate.

The corresponding Calories for quinoa ranked by the amount of iron per 100g is shown below in the quinoa calories chart. quinoa iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked is 1 item. The highest amount of iron from the 1 cooked items is in Quinoa, cooked where the amount is 1.49 mg per 100g.

Average Content for quinoa

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of quinoa, based on the list below of 2 different items under the general description of quinoa, is 3.03 mg of iron. This average value corresponds to 21.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 244.00 kcal, the average amount of Protein is 9.26 g, the average amount of Fat is 4.00 g and the average amount of Carbohydrate is g. For this serving the amount of Calories is 368 kcal, the amount of Protein is 14.12 g, the amount of Fat is 6.07 g and the amount of Carbohydrate is 64.16 g.

Highest iron Content per 100g

Using the list below for the 2 different quinoa nutrition entries in our database, the highest amount of iron is found in Quinoa, uncooked which contains 4.57 mg of iron per 100g. The associated percentage of RDA is 33 %. For this 100g serving the Calories content is 368 kcal, the Protein content is 14.12 g, the Fat content is 6.07 g, the Carbohydrate content is 64.16 g. chart to show highest iron in quinoa per 100g

The lowest amount of iron is in Quinoa, cooked which in 100g contains 1.49 mg of iron. This gives as percentage of the recommended daily allowance 11 % of the RDA. For this 100g serving the amount of Calories is 120 kcal, the amount of Protein is 4.4 g, the amount of Fat is 1.92 g, the amount of Carbohydrate is 21.3 g.

The difference between the highest and lowest values gives a iron range of 3.08 mg per 100g. The range for the other nutrients are as follows; 248 kcal for Calories, 9.72 g for Protein, 4.15 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Quinoa, cooked contains 1.49 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Quinoa, uncooked which contains 7.77 mg in 1 cup (or 170 g). The percentage of the recommended daily value for this serving is 56 %. For this serving the Calories content is 625.6 kcal, the Protein content is 24 g, the Fat content is 10.32 g and the Carbohydrate content is 109.07 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in iron.


Quinoa List, iron Content per 100g

1. Quinoa, uncooked - Iron
  Nutritional Value : 15 / 100     food group - Cereal Grains and Pasta
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  4.57 mg (33%)368 kcal (18%)64.16 g (49%)6.07 g (9%)14.12 g (25%)
  Typical Serving size of 1 cup (or 170g):
   7.77 mg (56%) 625.6 kcal (31%) 109.07 g (84%) 10.32 g (16%) 24 g (43%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito