🌾 Grains & Carbsveganvegetariangluten free
🌾 Calories in Quinoa
The only grain that is a complete protein — high in all 9 essential amino acids
Per 100g
368kcal
14g
Protein
64g
Carbs
6.1g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup cooked quinoa (185g) |
|---|---|---|
| Calories | 368kcal | 681kcal |
| Protein | 14g | 25.9g |
| Total Carbs | 64g | 118.4g |
| — of which Sugar | 0g | 0g |
| Total Fat | 6.1g | 11.3g |
| Dietary Fibre | 7g | 13g |
| Sodium | 5mg | 9mg |
Macro Breakdown
Protein14g (56 kcal)
Carbohydrates64g (256 kcal)
Fat6.1g (54.9 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron4.6mg
33% of daily reference intake
Potassium563mg
16% of daily reference intake
Magnesium197mg
53% of daily reference intake
Zinc3.1mg
31% of daily reference intake
✅ Key Nutrition Facts
- •Complete plant protein — all 9 essential amino acids
- •14g protein per 100g dry — highest of common grains
- •7g fibre per 100g — excellent for digestive health
- •Rich in iron, magnesium, and zinc
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g dry | 100g | 368 kcal | 14g |
| 100g cooked | 100g | 368 kcal | 14g |
| 1 cup cooked (185g) | 185g | 681 kcal | 25.9g |
Frequently Asked Questions
How many calories in quinoa?+
Dry quinoa contains 368 kcal per 100g. Cooked quinoa is approximately 120 kcal per 100g. A standard cup of cooked quinoa (185g) is around 222 calories with 8g protein.
Is quinoa a complete protein?+
Yes — quinoa is one of very few plant foods that contains all 9 essential amino acids in meaningful quantities, making it a complete protein. This is very rare in the plant kingdom and makes quinoa especially valuable for vegetarian and vegan diets.
Is quinoa healthier than rice?+
Quinoa is more nutrient-dense than both white and brown rice — more protein, more fibre, more minerals, and a similar glycaemic index to brown rice. However, it is also more expensive. For pure cost-effectiveness, brown rice is excellent. For maximum nutrition, quinoa wins.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.