Quinoa: nutrition for pregnancy & family
Food group: Cereals and Millets. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 173 mcg — 29% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
The same food in US food tables
The USDA publishes its own analysis of this food. The figures differ, because they measure different varieties grown in different conditions -- neither is wrong. See Quinoa, cooked in the USDA tables.
Explore further
Quinoa is a notable source of folate, iron and calcium — see what each does in pregnancy.
More cereals and millets: Amaranth seed, black, Amaranth seed, pale brown, Bajra, Barley, Jowar, Maize, dry.
Nutrition per 100 g
| Energy | 328 kcal |
| Protein | 13.1 g |
| Fat | 5.5 g |
| Carbohydrate | 53.6 g |
| Fibre | 14.7 g |
| Iron | 7.5 mg |
| Calcium | 198 mg |
| Folate | 173 mcg |
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
- Folate: Folate supports your baby's early neural development.
- Calcium: Calcium helps build your baby's bones and teeth.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.