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How Many Calories in Quinoa?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 34 kcal | 1.2g |
| 100g | 120 kcal | 4.4g |
| 1 cup cooked | 222 kcal | 8.1g |
A quinoa contains 120 calories per 100g. A typical 1 cup cooked (185g) provides about 222 calories. Quinoa is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Quinoa Nutrition Facts
| Nutrient | Per 100g | Per serving (185g) |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4g | 8.1g |
| Carbohydrates | 21.3g | 39.4g |
| of which Sugars | 0.9g | 1.7g |
| Fat | 1.9g | 3.5g |
| of which Saturates | 0.2g | 0.4g |
| Fibre | 2.8g | 5.2g |
| Sodium | 7.0mg | 13mg |
| Potassium | 172.0mg | 318mg |
| Calcium | 17.0mg | 31mg |
| Iron | 1.5mg | 2.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 2.8µg | 5µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% 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.
- A good source of fibre (10% DV)
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- Calories: 6% DV
- Protein: 9% DV
- Carbohydrates: 8% DV
- Fibre: 10% DV
- Fat: 2% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 4% DV
- Calcium: 1% DV
- Iron: 8% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 5% DV
- Riboflavin (B2): 8% DV
Useful for tracking quinoa
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MORiSH Pork Chicharrónes
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 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 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.
Frequently Asked Questions
How many calories in quinoa per 100g?
Quinoa contains 120 calories per 100g, based on USDA reference data.
Is quinoa high in calories?
A 1 cup cooked of quinoa (185g) has around 222 calories — roughly 11% of a 2,000-calorie daily intake.
Is quinoa good for weight loss?
At 120 calories per 100g, quinoa is relatively low in calories and can fit well into a weight-loss diet. A 1 cup cooked provides about 222 calories.
How much protein is in quinoa?
Quinoa contains 4.4g of protein per 100g.
Is quinoa a good source of fibre?
Quinoa is relatively low in fibre at 2.8g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does quinoa compare to puddings, chocolate, dry mix, regular?
Quinoa has 120 calories per 100g, close to puddings, chocolate, dry mix, regular at 120 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of quinoa for 20g of protein?
With 4.4g of protein per 100g, you'd need roughly 455g of quinoa to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to quinoa by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa (this page) | 120 kcal | 4.4g | 21.3g | 1.9g |
| Puddings, Chocolate, Dry Mix, Regular | 120 kcal | 3.2g | 19.6g | 3.1g |
| Salad Dressing, Ranch Dressing, Fat-free | 119 kcal | 0.2g | 26.5g | 1.9g |
| Gravy, Campbell'S, Country Style Sausage | 119 kcal | 3.4g | 5.1g | 10.2g |
| Puddings, Rice, Dry Mix, Prepared with Whole Milk | 121 kcal | 3.2g | 20.7g | 2.8g |
| Millet, Cooked | 119 kcal | 3.5g | 23.7g | 1.0g |
| Kashi Mayan Harvest Bake, Frozen, Unprepared | 121 kcal | 3.0g | 21.0g | 3.2g |
More kit for quinoa tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.