Fiber content
Fiber per 1 cup cooked (185 g): 5.2 g - that works out to 2.3 g of fiber for each 100 kcal.
| Total fiber, one serving | 5.2 g (1 cup cooked) |
|---|---|
| Serving weight | 185 g |
| Fiber in 100 g | 2.8 g |
| Fiber per 100 kcal | 2.3 g |
| Energy, one serving | 222 kcal |
| Women 19-50 (25 g a day) | 21% per serving |
| Men 19-50 (38 g a day) | 14% per serving |
| Label Daily Value (28 g) | 19% per serving |
| Place in grains, by serving | 22nd of 186 |
| Place in grains, per 100 kcal | 40th of 186 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 5.2 g in a 1 cup cooked serving of quinoa is 21% of the first and 14% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 19%.
Calorie for calorie, the figure is 2.3 g of fiber per 100 kcal (this serving is 222 kcal). Among the 186 grains with USDA energy data here that is 40th, and 417th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from quinoa alone would take 5 servings, and 38 g would take 8. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 2.8 g | 120 |
| 1 cup cooked - this page's serving | 185 | 5.2 g | 222 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Same food, other preparations
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Questions
5.2 g of total dietary fiber, in a portion weighing 185 g. On a US label that reads as 19% of the 28 g Daily Value.
By fiber per serving it is number 22 of 186 in its group in this database, and number 40 of 186 when ranked by fiber per 100 kcal.
2.3 g. USDA lists 2.8 g of fiber and 120 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 5 for the 25 g Adequate Intake for women aged 19 to 50, or 8 for the 38 g set for men of those ages.
The fiber figure on this page is reproduced exactly by USDA FoodData Central record 168917 (Quinoa, cooked, SR Legacy), portion 1 cup. USDA nutrient data is public domain.