Calories and Protein in Quinoa
Nutrition data for quinoa, cooked.
Quick answer: 1 cup (185 g) of quinoa has about 222 calories, 8.1 g of protein, 3.6 g of fat and 39 g of carbohydrate. Per 100 g it has 120 calories and 4.4 g of protein. These figures are for quinoa that is cooked.
- 222calories
- 8.1 gprotein
- 3.6 gfat
- 39 gcarbs
per 1 cup (185 g)
Serving sizes for quinoa
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 120 | 4.4 g | 1.9 g | 21 g |
| 1/2 cup | 93 g (3.3 oz) | 111 | 4.1 g | 1.8 g | 20 g |
| 1 cup | 185 g (6.5 oz) | 222 | 8.1 g | 3.6 g | 39 g |
USDA lists a cup of cooked quinoa at about 185 g. Dry quinoa roughly triples in volume when cooked, so do not use dry measurements with these cooked figures.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (185 g) | % Daily Value* |
|---|---|---|---|
| Calories | 120 | 222 | |
| Total fat | 1.9 g | 3.6 g | 5% |
| Saturated fat | 0.2 g | 0.4 g | 2% |
| Sodium | 7 mg | 13 mg | 1% |
| Total carbohydrate | 21 g | 39 g | 14% |
| Dietary fiber | 2.8 g | 5.2 g | 19% |
| Total sugars | 0.9 g | 1.6 g | |
| Protein | 4.4 g | 8.1 g | 16% |
| Potassium | 172 mg | 318 mg | 7% |
| Calcium | 17 mg | 31 mg | 2% |
| Iron | 1.5 mg | 2.8 mg | 15% |
| Magnesium | 64 mg | 118 mg | 28% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 cup (185 g). Source: USDA FoodData Central, record 168917 (Quinoa, cooked).
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About quinoa nutrition
Quinoa is a seed cooked like a grain. It has more protein than most grains, which is why it turns up in bowls and salads.
- Magnesium: 118 mg in 1 cup, about 28 percent of the Daily Value.
- Fiber: 5.2 g in 1 cup, about 19 percent of the Daily Value.
- Protein: 8.1 g in 1 cup, about 16 percent of the Daily Value.
How preparation changes the numbers
- These figures are for quinoa cooked in water. Cooking in broth, or finishing with oil or butter, changes the numbers.
- Weigh or measure quinoa after it is cooked when you use this page, because dry quinoa has about three times the calories per gram.
How quinoa compares
Per 100 g, quinoa ranks #13 of 30 foods on this site for protein and #18 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with quinoa
Questions about quinoa
222 calories in 1 cup (185 g) of quinoa, or 120 calories per 100 g. These figures are for quinoa that is cooked.
8.1 g of protein in 1 cup (185 g) of quinoa, or 4.4 g per 100 g. Protein makes up about 15 percent of its calories.
About 222 calories in a cup (185 g).
About 8.1 g of protein.
Yes. Per 100 g cooked, quinoa has 4.4 g of protein and white rice has 2.7 g.
Related guides
Work out your own numbers
More in plant proteins and dairy
Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 168917: Quinoa, cooked, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
