Contents

Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Quinoa

Q: How many calories in quinoa?

Cooked quinoa has 120 calories per 100g. A cup (185g): 222 calories and 8g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

120

kcal

per 100g

4.4

Protein

1.92

Fat

21.3

Carbs

2.8

Fiber

222

kcal per cup cooked (185g)

120

kcal per 100g cooked

kcal per oz (28g)

Quinoa nutrition facts and calories per 100g

💪Complete protein — all 9 essential AAs

⚡Magnesium — 15% DV — highest of common grains

🌿Good fiber — 2.8g per 100g

🔴Iron — 8% Daily Value

😌Lower GI 53

🌾Gluten-free pseudocereal

🌾 Calculate Calories for Any Quinoa Weight

Weight100g

Nutrition Facts

Per 100g cooked quinoa

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked quinoa contains 120 calories per 100g. A cup (185g) has 222 calories and 8g complete protein — all 9 essential amino acids. Rich in magnesium (15% DV/100g — highest of common grains), iron (8% DV), and fiber (2.8g). Gluten-free pseudocereal. Contains quercetin and kaempferol — potent antioxidants.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.63mg	27%
Phosphorus	152mg	12%
Magnesium	64mg	15%
Iron	1.49mg	8%
Zinc	1.09mg	10%
Folate	42µg	11%
Vitamin B6	0.23mg	14%
Potassium	172mg	4%
Copper	0.19mg	21%
Thiamine	0.10mg	8%

Calories in Quinoa by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates21.3g · 71% of calories

Protein4.4g · 15% of calories

Fat1.92g · 14% of calories

Fiber2.8g (included in carbs)

Cooked quinoa is 72% water. Net carbs: 18.5g/100g. GI ~53. Technically a seed (pseudocereal). Rinse before cooking to remove bitter saponins.

Micronutrient Highlights

💪

Protein

4.4g

9% DV

Complete — all 9 essential AAs including lysine

⚡

Magnesium

64mg

15% DV

Highest of common grains — muscle, nerve, ATP

🌿

Fiber

2.8g

10% DV

Higher than white rice

🔴

Iron

1.49mg

8% DV

Absorption improved by vitamin C

🦴

Phosphorus

152mg

12% DV

Bone and energy

⚡

Manganese

0.63mg

27% DV

Antioxidant enzymes

Quinoa Health Benefits

Complete Protein

Quinoa provides all 9 essential amino acids — one of very few plant foods to achieve this. Particularly rich in lysine (limiting in most grains) and methionine (limiting in legumes). A standalone complete protein source for vegan diets without needing protein combining.

Magnesium — Highest of Common Grains

64mg per 100g (15% DV) — far more than white rice (12mg), brown rice (39mg), or oatmeal (17mg). Magnesium is involved in 300+ enzyme reactions. Deficiency affects ~50% of adults in developed countries and is linked to insulin resistance, hypertension, and cardiovascular risk.

Quercetin and Kaempferol

Quinoa contains significant amounts of these flavonoids, with quercetin content comparable to cranberries — among the highest of common foods. Quercetin has antihistamine properties, reduces LDL oxidation, and inhibits several cancer cell lines in research.

Saponins — Benefit and Context

Saponin coating is cytotoxic to cancer cells and anti-inflammatory in research. Rinsing removes 90% of surface saponins. Remaining saponins in rinsed, cooked quinoa provide some antioxidant benefit without meaningful mineral absorption inhibition.

Quinoa vs Other Grains — Calorie Comparison

Is Quinoa Suitable for Your Diet?

✅

Weight loss

Good — complete protein, filling

❌

Keto

No — 18.5g net carbs

❌

Paleo

Debated

✅

Gluten-free

Yes — naturally

⚠️

Diabetic

In moderation — GI 53

✅

Vegan

Yes — complete protein

✅

Vegetarian

Yes

✅

Plant-based

Best complete plant protein

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Carbs, protein & fat targets

Calorie Deficit

Lose weight effectively

Frequently Asked Questions

How many calories in quinoa?

Cooked quinoa has 120 calories per 100g. A cup (185g): 222 calories and 8g protein.

Is quinoa a complete protein?

Yes — one of the few plant foods with all 9 essential amino acids in adequate proportions. Rich in lysine — limiting in most grains. Invaluable in plant-based diets.

Is quinoa good for weight loss?

Good — higher protein (4.4g vs 2.7g for white rice), more fiber (2.8g vs 0.4g), lower GI (53). More satiating than white rice at similar calories.

Is quinoa gluten-free?

Yes — naturally gluten-free pseudocereal. Check for cross-contamination if celiac.

Is quinoa keto?

No — 18.5g net carbs per 100g.

Why rinse quinoa?

Quinoa is coated in saponins — bitter compounds. Rinsing removes most of them. Pre-rinsed quinoa is available.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.