How Many Calories in Quinoa? Nutrition Facts & Macros
A cup of cooked quinoa (185 g) has 222 calories
Protein 8.1g · Carbs 39.4g · Fat 3.6g
Quinoa is one of the few plant foods that qualifies as a complete protein — it contains all 9 essential amino acids, which is rare among grains and pseudocereals. With 120 kcal, 4.4 g of protein, and 21.3 g of carbs per 100 g cooked, it delivers more protein and fiber than white rice while remaining naturally gluten-free. A cup of cooked quinoa (185 g) provides about 222 kcal, 8.1 g of protein, and 5.2 g of fiber — making it a nutrient-dense base for bowls, salads, and side dishes. Cooked quinoa is approximately 72% water by weight.
502 kJ · per 100g · Water: 71.61 g
Calorie Calculator: Quinoa (Cooked)
185 g Quinoa (Cooked) contains 222 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (185 g) | 222 kcal | 8.1g | 39.4g | 3.6g |
| ½ cup cooked (93 g) | 112 kcal | 4.1g | 19.8g | 1.8g |
| 100 grams | 120 kcal | 4.4g | 21.3g | 1.9g |
Snap a photo — AI counts the calories for you.
Quinoa (Cooked) — Nutrition Facts
| Quinoa (Cooked) | per 100g |
|---|---|
| Calories | 120 kcal |
| Protein | 4.4 g |
| Fat | 1.92 g |
| Carbs | 21.3 g |
| Fiber | 2.8 g |
| Sugar | 0.87 g |
| Sodium | 7 mg |
| Potassium | 172 mg |
| Magnesium | 64 mg |
| Phosphorus | 152 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.12 mg |
| Folate | 42 mcg |
| Manganese | 0.63 mg |
| Water | 71.61 g |
Source: USDA FoodData Central (FDC ID: 168917) · Data verified April 2026
Variations
White quinoa (cooked, default)
120 kcal per 100 g cooked. The most common variety, with the mildest and fluffiest texture. Cooks in about 15 minutes. Ideal as a rice substitute or salad base. This is the variety referenced in the USDA data on this page.
Red quinoa (cooked)
Same 120 kcal per 100 g cooked. Slightly nuttier and earthier flavor than white, with a chewier texture that holds its shape better in salads. Marginally higher in antioxidants (betacyanins). Cooks in 15–20 minutes. Nutritionally virtually identical to white quinoa — the color difference is in pigment, not macros.
Dried/raw quinoa (reference)
368 kcal per 100 g dry. This is what you buy in the store — it absorbs water and roughly triples in weight when cooked. 100 g dry quinoa yields about 285 g cooked. Always check if a recipe or nutrition label refers to dry or cooked weight, as the calorie difference is 3:1.
Dietary Perspectives
For Weight Loss
Quinoa is moderately calorie-dense at 120 kcal per 100 g cooked — comparable to rice but with much more protein and fiber to keep you full. A half cup (93 g, ~112 kcal) makes a satisfying side dish. The 4.4 g of complete protein and 2.8 g of fiber per 100 g slow digestion and support satiety better than refined grains. Quinoa is also nutrient-dense — magnesium, iron, and B vitamins per calorie outperform white rice. Use it as a rice or pasta substitute and weigh your portions for accurate tracking.
For Athletic Performance
Quinoa provides 120 kcal per 100 g cooked with 4.4 g of complete protein — all 9 essential amino acids make it unique among plant-based carb sources. The 21.3 g of carbs per 100 g support glycogen replenishment post-workout. High in magnesium (64 mg) for muscle function and phosphorus (152 mg) for energy metabolism. The complete amino acid profile makes it a smart carb choice for athletes who limit or avoid animal protein. Pair with a lean protein source for optimal post-workout recovery.
For Keto
Quinoa is not keto-friendly. Per 100 g cooked, it has 21.3 g total carbs minus 2.8 g fiber = 18.5 g net carbs. A single cup (185 g) would contain about 34 g net carbs — nearly double a typical 20 g daily keto limit. Even a half cup (93 g) has about 17 g net carbs, which would use almost your entire daily allowance. For a keto-compatible grain alternative, consider cauliflower rice (~3 g net carbs per 100 g) or shirataki noodles (~0 g net carbs).
Frequently Asked Questions
How many calories are in quinoa?
A cup of cooked quinoa (185 g) contains approximately 222 calories. Per 100 g cooked, quinoa has 120 kcal. This is slightly less than cooked white rice (130 kcal per 100 g) and cooked pasta (157 kcal per 100 g). Dry/raw quinoa has about 368 kcal per 100 g, but it roughly triples in volume and weight when cooked — so always check whether nutrition data refers to raw or cooked.
Is quinoa a complete protein?
Yes — quinoa is one of the rare plant foods that contains all 9 essential amino acids in adequate proportions, making it a complete protein. Per 100 g cooked, it provides 4.4 g of protein — significantly more than white rice (2.7 g). This makes quinoa especially valuable for vegetarians, vegans, and anyone looking to diversify their protein sources beyond animal foods.
Quinoa vs rice — what is the nutritional difference?
Per 100 g cooked, quinoa has 120 kcal vs rice at 130 kcal. Quinoa has more protein (4.4 g vs 2.7 g), more fiber (2.8 g vs 0.4 g), more magnesium (64 mg vs 12 mg), and more iron. Quinoa is also a complete protein with all 9 essential amino acids, while rice is not. Rice is lower in total carbs (28.2 g vs 21.3 g) and has a milder taste. For overall nutrition density, quinoa wins.
Is quinoa keto-friendly?
No — quinoa is not suitable for a strict keto diet. Per 100 g cooked, it has 21.3 g of carbs minus 2.8 g of fiber = 18.5 g net carbs. A single cup (185 g) would have about 34 g net carbs — well over a typical 20 g daily keto limit. For low-carb diets with a higher carb allowance (50–100 g), small portions of quinoa can fit. For strict keto, consider cauliflower rice instead.
Is quinoa gluten-free?
Yes — quinoa is naturally gluten-free. It is a pseudocereal (technically a seed, not a grain), so it does not contain wheat, barley, or rye proteins. This makes it a popular carb source for people with celiac disease or gluten sensitivity. Always check the packaging for cross-contamination warnings if you are highly sensitive, as some quinoa is processed in facilities that also handle wheat.
How do I cook quinoa?
Rinse quinoa under cold water to remove saponins (a natural coating that tastes bitter). Use a 1:2 ratio — 1 cup dry quinoa to 2 cups water. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Let it rest covered for 5 minutes, then fluff with a fork. One cup of dry quinoa yields about 3 cups cooked (~555 g). Cooked quinoa keeps in the refrigerator for up to 5 days.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
per 100g
Per 100 g cooked, quinoa has 120 kcal with 4.4 g of complete protein, 21.3 g of carbs (2.8 g fiber), and 1.92 g of fat. It delivers 63% more protein and 7 times more fiber than white rice, while being naturally gluten-free.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.