Complete Protein

Contains all 9 essential amino acids. High bioavailability.

Raw Quinoa

Quinoa, uncooked

High Fiber

🌾

14.1g

Protein per 100g

368

Calories

6.1g

Total Fat

64.2g

Carbs

Quality Score

Protein Energy

Low Protein

15%

of calories from protein

Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.

Fat Ratio

2.3

grams protein per 1g fat

Moderate. Contains a fair amount of fat.

Calories for 30g

782

calories

Very expensive. eating 782 calories for protein is like eating a whole meal's worth of energy.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)0.706g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)4.9g / ~60g*

Beneficial fats.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

5mg

Electrolyte

Potassium

HIGH

563mg

Electrolyte

Magnesium

197mg

Recovery

Iron

4.57mg

Energy

*Electrolytes support hydration and muscle contraction.

Cooking Effect

Cooking dilutes protein by absorbing ~69% water

Compare Raw vs Cooked

Raw

14.1g

Cooked

4.4g

Similar High-Protein Foods

Cooked Quinoa

Same food, different preparation

4.4g

Raw Amaranth Grain

Very similar protein content

13.6g

Raw Oats (Whole)

Very similar protein content

13.5g

Raw Khorasan

Very similar protein content

14.8g

Oat Flour (Whole)

Very similar protein content

13.2g

Source: USDA FoodData Central

Verified: 2025-12-14

View Official USDA Record