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Quinoa calories and nutrition facts
100 grams of quinoa contains 120 calories, with 4.4 g of protein, 21.3 g of carbohydrate and 1.9 g of fat. It provides 2.8 g of fiber and 0.9 g of sugar per 100 g. Most of its calories come from carbohydrate.
Quinoa cooks up like a grain but carries more protein than most of them, with all essential amino acids represented — the reason it earned its place in meal-prep bowls. Cooked, it is comparable to rice in calories, not lighter, so the swap is about nutrients rather than energy. Rinse it before cooking to lose the bitter coating.
Where the calories come from
Protein 15% Carbs 71% Fat 14%
How quinoa compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa | 120 kcal | 4.4 g | 21.3 g | 1.9 g |
| Millet, cooked | 119 kcal | 3.5 g | 23.7 g | 1 g |
| Homemade pasta without egg, cooked | 124 kcal | 4.4 g | 25.1 g | 1 g |
| Homemade pasta with egg, cooked | 130 kcal | 5.3 g | 23.5 g | 1.7 g |
| Spinach egg noodles, cooked | 132 kcal | 5 g | 24.3 g | 1.6 g |
Nutrition facts for quinoa
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8 g |
| Carbohydrate | 21.3 g | 39 g |
| Fat | 1.9 g | 4 g |
| Fiber | 2.8 g | 5 g |
| Sugar | 0.9 g | 2 g |
| Saturated fat | 0.2 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for quinoa — per 100 g and per portion.
Vitamins and minerals in quinoa
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.63 mg | 27% |
| Copper | 0.19 mg | 21% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 152 mg | 12% |
| Zinc | 1.1 mg | 10% |
| Thiamin (B1) | 0.11 mg | 9% |
| Iron | 1.5 mg | 8% |
| Riboflavin (B2) | 0.11 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common quinoa servings
How many calories in a portion of quinoa — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 120 kcal | 4 g | 21 g | 2 g |
| 1 cup (185 g) | 222 kcal | 8 g | 39 g | 4 g |
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Related guides
Frequently asked questions
How many calories are in quinoa?
Quinoa has 120 calories per 100 grams. A typical serving of 1 cup cooked (185 g) has about 222 calories.
How much protein is in quinoa?
Quinoa contains 4.4 g of protein per 100 g, or about 8 g per 1 cup cooked.
How much sugar is in quinoa?
Quinoa contains 0.9 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is quinoa low in calories?
Compared with other grains & pasta it is: 120 kcal per 100 g versus a category median of 342 kcal.
Are these quinoa calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168917 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
