Grain
Quinoa (cooked) Nutrition Facts
USDA description: Quinoa, cooked
Per 100 g, Quinoa (cooked) provides 120 calories. A typical portion, 1 cup (185 g), has 222 calories, 8.1 g protein, 39 g carbs and 3.6 g fat.
- calories
- 120
- protein
- 4.4 g
- carbs
- 21 g
- fat
- 1.9 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 1206% | 4.4 g9% | 21 g8% | 1.9 g2% | 2.8 g10% | 0.9 g |
| 1 cup185 g | 22211% | 8.1 g16% | 39 g14% | 3.6 g5% | 5.2 g19% | 1.6 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa (cooked) (this page) | 120 | 4.4 g | 21 g | 1.9 g |
| Quinoa (uncooked) | 368 | 14 g | 64 g | 6.1 g |
How Quinoa ranks among grains
Rank 1 = the most of that nutrient among the grains on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 4.4 g#53 of 59 grains | 7.3 g#24 of 59 grains |
| Fiber | 2.8 g#32 of 49 grains | 4.7 g#13 of 49 grains |
| Potassium | 172 mg#26 of 59 grains | 287 mg#4 of 59 grains |
| Calcium | 17 mg#40 of 59 grains | 28 mg#19 of 59 grains |
| Iron | 1.5 mg#44 of 59 grains | 2.5 mg#13 of 59 grains |
| Magnesium | 64 mg#18 of 59 grains | 107 mg#4 of 59 grains |
Macronutrient Breakdown
Compared with the median of grains
Per 100 g; median of the 58 grains with a value.
- Calories
- Quinoa: 120 kcalmedian: 293 kcal
- Protein
- Quinoa: 4.4 gmedian: 9.8 g
- Carbs
- Quinoa: 21 gmedian: 55 g
- Fat
- Quinoa: 1.9 gmedian: 2.1 g
- Fiber
- Quinoa: 2.8 gmedian: 3.9 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (185 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.2 g | 1% | 0.4 g | 2% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 7 mg | <1% | 13 mg | 1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 17 mg | 1% | 31 mg | 2% |
| Iron | 1.5 mg | 8% | 2.8 mg | 15% |
| Potassium | 172 mg | 4% | 318 mg | 7% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.63 mg | 4% | 1.2 mg | 8% |
| Vitamin K | 0 µg | 0% | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg | 9% | 0.2 mg | 16% |
| Riboflavin (B2) | 0.11 mg | 8% | 0.2 mg | 16% |
| Niacin (B3) | 0.41 mg | 3% | 0.76 mg | 5% |
| Vitamin B6 | 0.12 mg | 7% | 0.23 mg | 13% |
| Folate (approx.) | 42 µg | 11% | 78 µg | 19% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 152 mg | 12% | 281 mg | 22% |
| Magnesium | 64 mg | 15% | 118 mg | 28% |
| Zinc | 1.1 mg | 10% | 2 mg | 18% |
| Selenium | 2.8 µg | 5% | 5.2 µg | 9% |
| Copper | 0.19 mg | 21% | 0.36 mg | 39% |
| Manganese | 0.63 mg | 27% | 1.2 mg | 51% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168917 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.