Quinoa, boiled
BLS 4.0 food: Quinoa white, boiled (Quinoa weiß, gekocht), code C118032 · cross-reference USDA FDC #168917
Per portion (150 g)
156 kcalenergy
5.2 gprotein
4.6 gfibre
2.7 gfat
25.4 gcarbohydrate
Verified benefits — authorised EU health claims
Quinoa, boiled meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionMagnesium contributes to a reduction of tiredness and fatigue.
✓ 58.2 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 58.2 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 58.2 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 5 more authorised claims
Magnesium contributes to normal protein synthesis.
✓ 58.2 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 58.2 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 156 mg per 100 g = 22 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.38 mg per 100 g = 19 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.38 mg per 100 g = 19 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 104 kcal | 156 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 3.5 g | 5.2 g | BLS PROT625 · Laboratory analysis | |
| Fat | 1.8 g | 2.7 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 16.9 g | 25.4 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.5 g | 0.74 g | BLS SUGAR · Calculated by formula | |
| starch | 16.4 g | 24.6 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 3.1 g | 4.6 g | BLS FIBT · Laboratory analysis | |
| Water | 74.1 g | 111 g | BLS WATER · Recipe calculation | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.17 g | 0.26 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.4 g | 0.6 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.81 g | 1.2 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.09 g | 0.13 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.09 g | 0.13 g | BLS F18:3CN3 · Recipe calculation | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Recipe calculation | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Recipe calculation | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.72 g | 1.1 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.72 g | 1.1 g | BLS F18:2CN6 · Recipe calculation | |
| Oleic acid | 0.39 g | 0.58 g | BLS F18:1CN9 · Recipe calculation | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Recipe calculation |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.9 mg | 1.3 mg | 7 % | BLS VITE · Recipe calculation |
| Vitamin K | 0.08 µg | 0.12 µg | 0 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.12 mg | 0.17 mg | 11 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.02 mg | 0.02 mg | 1 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 0.91 mg | 1.4 mg | 6 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.21 mg | 0.32 mg | 3 % | BLS PANTAC · Recipe calculation |
| Vitamin B6 | 0.04 mg | 0.06 mg | 3 % | BLS VITB6 · Laboratory analysis |
| Biotin | 0.72 µg | 1.1 µg | 1 % | BLS BIOT · Recipe calculation |
| Folate | 29.4 µg | 44.1 µg | 15 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Recipe calculation |
| Choline | 23 mg | 34.5 mg | USDA FDC 168917 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2.3 mg | 3.4 mg | BLS NA · Laboratory analysis | |
| Potassium | 143 mg | 214 mg | 7 % | BLS K · Laboratory analysis |
| Calcium | 19.8 mg | 29.7 mg | 2 % | BLS CA · Laboratory analysis |
| Magnesium | 58.2 mg | 87.3 mg | 16 % | BLS MG · Laboratory analysis |
| Phosphorus | 156 mg | 233 mg | 22 % | BLS P · Laboratory analysis |
| Iron | 0.94 mg | 1.4 mg | 7 % | BLS FE · Laboratory analysis |
| Zinc | 0.98 mg | 1.5 mg | 10 % | BLS ZN · Laboratory analysis |
| Iodine | 4.9 µg | 7.3 µg | 3 % | BLS ID · Laboratory analysis |
| Selenium | 2.8 µg | 4.2 µg | 5 % | USDA FDC 168917 |
| Copper | 0.14 mg | 0.21 mg | 14 % | BLS CU · Laboratory analysis |
| Manganese | 0.38 mg | 0.57 mg | 19 % | BLS MN · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.11 g | 0.17 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.14 g | 0.21 g | BLS ILE · Recipe calculation | |
| Leucine | 0.25 g | 0.38 g | BLS LEU · Recipe calculation | |
| Lysine | 0.22 g | 0.33 g | BLS LYS · Recipe calculation | |
| Methionine | 0.08 g | 0.12 g | BLS MET · Recipe calculation | |
| Phenylalanine | 0.16 g | 0.24 g | BLS PHE · Recipe calculation | |
| Threonine | 0.14 g | 0.21 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.04 g | 0.06 g | BLS TRP · Recipe calculation | |
| Valine | 0.17 g | 0.26 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.