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How Many Calories in Quinoa, Uncooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 104 kcal | 4.0g |
| 100g | 368 kcal | 14.1g |
| 1 cup | 626 kcal | 24.0g |
A quinoa, uncooked contains 368 calories per 100g. A typical 1 cup (170g) provides about 626 calories. Quinoa, Uncooked is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Quinoa, Uncooked Nutrition Facts
| Nutrient | Per 100g | Per serving (170g) |
|---|---|---|
| Calories | 368 kcal | 626 kcal |
| Protein | 14.1g | 24.0g |
| Carbohydrates | 64.2g | 109.1g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 6.1g | 10.4g |
| of which Saturates | 0.7g | 1.2g |
| Fibre | 7.0g | 11.9g |
| Sodium | 5.0mg | 8mg |
| Potassium | 563.0mg | 957mg |
| Calcium | 47.0mg | 80mg |
| Iron | 4.6mg | 7.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 1.0µg | 2µg |
| Selenium | 8.5µg | 14µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (28% DV) — an excellent source
- High in carbohydrates (23% DV) — an excellent source
- High in fibre (25% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (0% DV)
- A good source of potassium (12% DV)
- High in iron (26% DV) — an excellent source
- A good source of selenium (15% DV)
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 18% DV
- Protein: 28% DV
- Carbohydrates: 23% DV
- Fibre: 25% DV
- Fat: 8% DV
- Saturated fat: 3% DV
- Sodium: 0% DV
- Potassium: 12% DV
- Calcium: 4% DV
- Iron: 26% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 15% DV
- Riboflavin (B2): 23% DV
Useful for tracking quinoa, uncooked
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether quinoa, uncooked is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out quinoa, uncooked for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does quinoa, uncooked fit your diet?
Fibre intake
Quinoa, Uncooked provides 7.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in quinoa, uncooked per 100g?
Quinoa, Uncooked contains 368 calories per 100g, based on USDA reference data.
Is quinoa, uncooked high in calories?
A 1 cup of quinoa, uncooked (170g) has around 626 calories — roughly 31% of a 2,000-calorie daily intake.
Is quinoa, uncooked good for weight loss?
Quinoa, Uncooked is fairly calorie-dense at 368 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 626 calories.
How much protein is in quinoa, uncooked?
Quinoa, Uncooked contains 14.1g of protein per 100g.
Is quinoa, uncooked a good source of fibre?
Yes — quinoa, uncooked provides 7.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does quinoa, uncooked compare to cereals, quaker, instant oatmeal, maple and brown sugar?
Quinoa, Uncooked has 368 calories per 100g, close to cereals, quaker, instant oatmeal, maple and brown sugar at 368 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of quinoa, uncooked for 20g of protein?
With 14.1g of protein per 100g, you'd need roughly 142g of quinoa, uncooked to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to quinoa, uncooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa, Uncooked (this page) | 368 kcal | 14.1g | 64.2g | 6.1g |
| Cereals, Quaker, Instant Oatmeal, Maple and Brown Sugar | 368 kcal | 9.2g | 76.9g | 4.6g |
| Cereals, Corn Grits, Yellow, Regular and Quick, Enriched, Dry | 368 kcal | 6.7g | 79.9g | 1.5g |
| Cereals Ready-to-eat, General Mills, Raisin Nut Bran | 368 kcal | 8.2g | 80.0g | 5.3g |
| Cereals, Quaker, Instant Oatmeal, Banana Bread | 368 kcal | 9.0g | 75.7g | 4.8g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Special K Chocolatey Strawberry | 368 kcal | 6.9g | 83.3g | 3.9g |
| Cereals, Malt-O-Meal, Maple & Brown Sugar Hot Wheat Cereal, Dry | 368 kcal | 8.8g | 80.5g | 0.5g |
More kit for quinoa, uncooked tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.