Quinoa: calories and nutrition
Calories and protein in quinoa by portion and type. Quinoa takes up water when cooked, so 100 g cooked has fewer calories than 100 g uncooked.
Cooked · 1 cup (185 g)
222kcal
- 8gProtein
- 39gCarbs
- 4gFat
- Fiber 5g
- Sugar 2g
- Saturated fat 0g
- Sodium 13mg
16% of the EU protein reference intake (50 g) · 11% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
120kcal
- 4gProtein
- 21gCarbs
- 2gFat
- Fiber 3g
- Sugar 1g
- Saturated fat 0g
- Sodium 7mg
9% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
180kcal
- 7gProtein
- 32gCarbs
- 3gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 11mg
13% of the EU protein reference intake (50 g) · 9% of the EU energy reference intake (2,000 kcal)
Dry · 1 cup (170 g)
626kcal
- 24gProtein
- 109gCarbs
- 10gFat
- Fiber 12g
- Sugar no data
- Saturated fat 1g
- Sodium 9mg
48% of the EU protein reference intake (50 g) · 31% of the EU energy reference intake (2,000 kcal)
Dry · 100 g
368kcal
- 14gProtein
- 64gCarbs
- 6gFat
- Fiber 7g
- Sugar no data
- Saturated fat 1g
- Sodium 5mg
28% of the EU protein reference intake (50 g) · 18% of the EU energy reference intake (2,000 kcal)
Dry · 150 g
552kcal
- 21gProtein
- 96gCarbs
- 9gFat
- Fiber 11g
- Sugar no data
- Saturated fat 1g
- Sodium 8mg
42% of the EU protein reference intake (50 g) · 28% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Cooked120 4212
- Dry368 14646
Questions
Which has more calories: quinoa (cooked) or quinoa (uncooked)?
Quinoa (uncooked): 368 kcal per 100 g, more than quinoa (cooked) with 120 kcal.
How much protein is in 100 kcal of quinoa?
Quinoa (cooked): about 4 g of protein per 100 kcal.
How many grams of quinoa have about 100 kcal?
83 g of quinoa (cooked) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
