Quinoa

Rice & cereals · 50 g serving · 15 min total

Good choice

Quinoa 50g (1 chén sống) ~185 kcal; đạm 7g, xơ 3.5g, NOVA 1.

Lời khuyên: Nấu salad/cơm. Khác salad quinoa (món), yến mạch và gạo lứt.

36 kcal per serving

Protein 1.3 g · Carbs 6.0 g · Fat 0.8 g · Fibre 0.9 g · Sugars 0.1 g · Sodium 2.0 mg

Where the calories come from

Protein1.27 g · 14%
Carbohydrate6 g · 67%
Fat0.76 g · 19%

Estimated, per 50 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre3 % % Daily Value

Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 50 g Estimated

Nutrient	Amount	% Daily Value
Energy	35.5 kcal	2%
Protein	1.3 g	3%
Carbohydrate	6.0 g	2%
of which net carbs (carbs minus fibre)	5.1 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.8 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.9 g	3%
Sodium	2.0 mg	0%

Where the calories come from

Protein 15% · Carbohydrate 68% · Fat 20% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin K	0.2 µg	0%
Niacin (B3)	0.1 mg	1%
Folate (B9)	3.0 µg	1%
Calcium	4.5 mg	0%
Iron	0.5 mg	3%
Magnesium	13.5 mg	3%
Phosphorus	38.5 mg	3%
Potassium	35.0 mg	1%
Zinc	0.5 mg	5%
Selenium	2.7 µg	5%
Manganese	0.3 mg	13%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 50 g serving — estimated.

Good

Health score

79 / 100 · Good

Formula: protective index 69 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 79, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	71.0 kcal	4%
Protein	2.5 g	5%
Carbohydrate	12.0 g	4%
of which net carbs (carbs minus fibre)	10.3 g	—
of which sugars	0.3 g	—
of which added sugars	0.0 g	0%
Fat	1.5 g	2%
of which saturated fat	0.3 g	2%
Fibre	1.7 g	6%
Sodium	4.0 mg	0%

Where the calories come from

Protein 14% · Carbohydrate 68% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin E	0.1 mg	1%
Vitamin K	0.3 µg	0%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.2 mg	1%
Folate (B9)	6.0 µg	2%
Calcium	9.0 mg	1%
Iron	0.9 mg	5%
Magnesium	27.0 mg	6%
Phosphorus	77.0 mg	6%
Potassium	70.0 mg	1%
Zinc	1.0 mg	9%
Selenium	5.4 µg	10%
Copper	0.1 mg	11%
Manganese	0.6 mg	26%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Ingredients

Quinoa — 50 g

How it is made

dry · Cook 15 min

Hạt khô. Khác salad quinoa.

Good to know

What is good

Đạm 7g, xơ, NOVA 1
Khẩu phần chén rõ

Watch out for

185 kcal/chén
Giá cao

Healthier swaps

Popcorn kernels

Portion sizes

Serving — 50 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve