Quinoa, Cooked
Pregnancy nutrients in 100 g
100 g gives about 10% of daily zinc, 8% of daily riboflavin and 7% of daily folate needed in pregnancy.
- Zinc 1.09 mg
- Riboflavin 0.11 mg
- Folate (DFE) 42 mcg
- Vitamin B-6 0.12 mg
- Protein 4.4 g
- Potassium 172 mg
- Iron 1.49 mg
- Choline 23 mg
- DHA 0.01 g
- Calcium 17 mg
- Vitamin B-12 0 mcg
- Vitamin C 0 mg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 17 mg | 1000 mg |
| Choline | 23 mg | 450 mg |
| DHA | 0.01 g | 0.3 g |
| Folate (DFE) | 42 mcg | 600 mcg |
| Iron | 1.49 mg | 27 mg |
| Potassium | 172 mg | 2900 mg |
| Protein | 4.4 g | 70 g |
| Riboflavin | 0.11 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.12 mg | 1.9 mg |
| Vitamin C | 0 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 1.09 mg | 11 mg |
Pregnancy guidance
RecommendedIs quinoa safe during pregnancy? Yes, when it is cooked following the package directions. ACOG lists quinoa among the whole grains in its healthy-eating guidance for pregnancy. ACOG: healthy eating during pregnancy
CDC's pregnancy food-safety chart does not list quinoa or other cooked grains as riskier choices. CDC: safer food choices in pregnancy
This record contains 4.4 g protein, 1.49 mg iron, and 1.09 mg zinc per 100 g of cooked quinoa in PregNut's historical USDA-based dataset; it describes a food sample, not a suggested serving. Food data and limitations
Guidance updated October 14, 2026.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Quinoa, Cooked provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.