Quinoa Calories & Nutrition

A seed cooked like a grain, technically a pseudocereal. One of few plant foods with all nine essential amino acids.

Calories

222

per 1 cup cooked

Protein

8.1g

Carbs

39.4g

Fat

3.5g

Macro split

Protein 15%Carbs 71%Fat 14%

Calories in Quinoa by serving size

Serving	Cal	Protein	Carbs	Fat
1 cup cooked (185g)	222	8.1g	39.4g	3.5g
100 g (100g)	120	4.4g	21.3g	1.9g
1/2 cup cooked (93g)	112	4.1g	19.8g	1.8g

Per 1 cup cooked (185g)

Fiber5.2g

Sugar1.7g

Saturated fat0.4g

Sodium13mg

Potassium318.2mg

Complete plant protein (all essential amino acids)

Higher protein than rice

Gluten-free naturally

Want to know how many calories you should eat per day? Use our free calculators to find your daily target.

How many calories in a cup of quinoa?+

About 222 calories per cup of cooked quinoa.

Is quinoa better than rice?+

More protein and fiber per serving than rice. Different flavor profile. Quinoa wins on nutrient density; rice often wins on cost and versatility.

1 cup cooked

1 cup cooked

1 medium baked

LunoMeal's AI logs the calories and macros of any meal from a single photo. Free on iPhone.