Quinoa: calories and nutrition facts
100 g of quinoa has 120 kcal. 1 cup, cooked (185 g): 222 kcal.
Quinoa is in the family Grains, breads & pasta. Per 100 g it provides 4.4 g protein, 21.3 g carbohydrates (2.8 g fiber) and 1.9 g fat: about 71% of its calories come from carbohydrates.
What quinoa provides most
- Source of magnesium: 64 mg per 100 g, 15 % of the Daily Value.
- Source of phosphorus: 152 mg per 100 g, 12 % of the Daily Value.
- Source of folate (vitamin B9): 42 µg per 100 g, 11 % of the Daily Value.
- Source of fiber: 2.8 g per 100 g, 10 % of the Daily Value.
Quinoa per serving
The serving is 1 cup, cooked, 185 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8.1 g |
| Carbohydrates | 21.3 g | 39.4 g |
| Fiber | 2.8 g | 5.2 g |
| Sugars | 0.87 g | 1.6 g |
| Fat | 1.9 g | 3.6 g |
| Sodium | 7 mg | 12.9 mg |
Quinoa nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 120 kcal | — |
| Protein | 4.4 g | 9 % |
| Total fat | 1.9 g | 2 % |
| Saturated fat | 0.23 g | 1 % |
| Monounsaturated fat | 0.53 g | — |
| Polyunsaturated fat | 1.1 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 21.3 g | 8 % |
| Dietary fiber | 2.8 g | 10 % |
| Total sugars | 0.87 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.63 mg | 4 % |
| Vitamin K | 0 µg | 0 % |
| B1 · Thiamin | 0.11 mg | 9 % |
| B2 · Riboflavin | 0.11 mg | 8 % |
| B3 · Niacin | 0.41 mg | 3 % |
| B6 | 0.12 mg | 7 % |
| B9 · Folate | 42 µg | 11 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 17 mg | 1 % |
| Iron | 1.5 mg | 8 % |
| Magnesium | 64 mg | 15 % |
| Phosphorus | 152 mg | 12 % |
| Potassium | 172 mg | 4 % |
| Sodium | 7 mg | 0 % |
| Zinc | 1.1 mg | 10 % |
| Selenium | 2.8 µg | 5 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.09 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0.01 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, quinoa ranks 16th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Where it comes from
Andean altiplano, Titicaca basin.
Approximate origin, under review.
Frequently asked questions
How many calories does quinoa have?
100 g of quinoa has 120 kcal. 1 cup, cooked (185 g) has 222 kcal.
How much protein does quinoa have?
4.4 g per 100 g; 8.1 g in 1 cup, cooked.
How many carbs does quinoa have?
21.3 g of carbohydrates per 100 g, of which 2.8 g is fiber and 0.87 g sugars.
What vitamins and minerals does quinoa have?
The ones it provides most per 100 g, by Daily Value: magnesium, 15 %; phosphorus, 12 %; folate (vitamin B9), 11 %; fiber, 10 %.
Where does quinoa come from?
Andean altiplano, Titicaca basin. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 20137 · Quinoa, cooked · Quinoa, cooked
One serving (1 cup, cooked) is about 11% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers