Calories in Quinoa: Nutrition Facts & Serving Sizes
Per 1 cup (170g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Quinoa has 368 calories per 100g (dry), with a 1 cup dry serving (170g) delivering about 626 calories, 24g of protein, 109.1g of carbs, and 10.4g of fat. These are dry weight figures. When cooked, quinoa roughly triples in weight, so 100g dry equals about 300g cooked, dropping to roughly 120 calories per 100g cooked. The protein content of 14.1g per 100g dry is exceptional for a grain and includes all nine essential amino acids, making quinoa a complete protein. Fiber sits at 7g per 100g dry. Folate is a standout at 184mcg per 100g, and magnesium (197mg), phosphorus (457mg), and potassium (563mg) are all present at high levels. For anyone seeking a carb source that also contributes meaningfully to protein intake, quinoa stands apart from most grains.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (170g) | 625.6 | 24g | 109.1g | 10.4g | 11.9g |
| 100g | 368 | 14.1g | 64.2g | 6.1g | 7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 368 | 18% |
| Protein | 14.1g | 28% |
| Total Fat | 6.1g | 8% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 64.2g | 23% |
| Dietary Fiber | 7g | 25% |
| Sugars | 0g | |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 47mg | 4% |
| Iron | 4.6mg | 26% |
| Potassium | 563mg | 12% |
| Vitamin A | 1mcg | 0% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 197mg | 47% |
| Phosphorus | 457mg | 37% |
| Zinc | 3.1mg | 28% |
| Selenium | 8.5mcg | 15% |
| Folate | 184mcg | 46% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Quinoa
Quinoa is one of the few plant foods that qualifies as a complete protein. With 14.1g of protein per 100g (dry) and all nine essential amino acids present, it is a legitimate protein source for both omnivores and plant-based eaters. This is significant because most grains lack one or more essential amino acids.
The folate content (184mcg per 100g dry) is among the highest of any grain, supporting DNA synthesis and cell repair. This matters during periods of muscle adaptation from training. Iron (4.6mg per 100g) supports oxygen transport and energy levels, and magnesium (197mg per 100g) plays a role in over 300 enzymatic processes, including muscle contraction and sleep quality.
Phosphorus (457mg per 100g) and potassium (563mg per 100g) are both present at impressive levels. Phosphorus is directly involved in ATP production, making it relevant for exercise performance. Potassium supports muscle function and electrolyte balance.
The fiber content (7g per 100g dry) supports digestive health and helps regulate blood sugar. Quinoa has a lower glycemic index than white rice, producing a more gradual blood glucose response. Zinc (3.1mg per 100g) and vitamin E (2.4mg per 100g) round out a micronutrient profile that is unusually complete for a grain-like food.
Dietary Considerations
Quinoa is naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity. It is vegan and dairy-free, fitting virtually all plant-based dietary patterns. The carb content (64.2g per 100g dry) makes it unsuitable for strict ketogenic diets, but it is a high-quality moderate-carb option for athletes and active individuals. For weight loss, the combination of protein and fiber makes quinoa more satiating than many other grains. The low sodium content (5mg per 100g) is a plus for anyone managing salt intake.
Daily Intake (100g)
100g of quinoa provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in quinoa?
Dry quinoa has 368 calories per 100g. Cooked quinoa drops to approximately 120 calories per 100g because water absorption roughly triples the weight. A 1 cup dry serving (170g) contains about 626 calories.
Is quinoa good for weight loss?
Quinoa is a solid weight loss grain due to its protein (14.1g per 100g dry) and fiber (7g per 100g dry), both of which support satiety. Tracking the dry vs. cooked weight difference is important to avoid overestimating calorie intake.
How much protein in quinoa?
Quinoa has 14.1g of protein per 100g dry and about 4.4g per 100g cooked. A 1 cup dry serving provides 24g of protein. It is also a complete protein, containing all nine essential amino acids.
Is quinoa gluten-free?
Yes. Quinoa is naturally gluten-free. However, cross-contamination during processing can occur, so those with celiac disease should look for certified gluten-free quinoa.
Is quinoa better than white rice?
For protein and fiber, yes. Quinoa has 14.1g of protein and 7g of fiber per 100g dry versus white rice at roughly 6.8g protein and 1.3g fiber. Quinoa also provides more magnesium, potassium, and iron.
Is quinoa keto-friendly?
No. Quinoa has 64.2g of carbs per 100g dry (roughly 21g per 100g cooked), which is too high for strict ketogenic diets. It works well in moderate-carb and balanced eating plans.
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