grain

Quinoa, cooked: Calories & Nutrition Facts

120calories per 100g

4.4g protein

21.3g carbs

1.9g fat

Quinoa, a nutrient-dense grain, has gained popularity as a staple in many diets around the world. When cooked, quinoa provides 120.0 kcal per 100g, making it a low-calorie option rich in essential nutrients. It boasts a balanced macronutrient profile with 4.4g of protein, 21.3g of carbohydrates, 1.92g of fat, and 2.8g of fiber per 100g serving. Quinoa is often used in salads, as a side dish, or as a base for various meals due to its mild flavor and versatility in cuisine. Its unique texture and ability to absorb flavors make it a favorite among both home cooks and professional chefs.

Nutrition Facts

Per 100g serving

Calories	120 kcal
Protein	4.4g
Carbohydrates	21.3g
Fiber	2.8g
Sugar	—
Fat	1.9g
Sodium	7mg

Vitamins & Minerals

Calcium	17.0mg
Iron	1.5mg
Magnesium	64.0mg
Potassium	172.0mg
Zinc	1.1mg

Macronutrient Breakdown

15%

Protein

71%

Carbs

14%

Fat

Common Serving Sizes

Serving	Calories
1 cup of cooked quinoa	222 cal
1/2 cup of cooked quinoa	110 cal

Diet Compatibility

vegandairy-freemediterraneanlow-fatvegetarian

Health Benefits of Quinoa, cooked

High in protein compared to other grains, making it a good option for muscle maintenance.
Contains essential amino acids, which are vital for various bodily functions.
A good source of fiber, promoting digestive health.
Rich in vitamins and minerals, including magnesium, which supports bone health.
May help in weight management due to its protein and fiber content, promoting satiety.

Frequently Asked Questions

Is quinoa a complete protein?

Yes, quinoa is considered a complete protein as it contains all nine essential amino acids.

How do I cook quinoa?

To cook quinoa, rinse it under cold water, then combine 1 part quinoa with 2 parts water or broth, bring to a boil, reduce heat, and simmer for about 15-20 minutes.

Can quinoa be eaten cold?

Yes, quinoa can be eaten cold and is often used in salads and grain bowls.

Meals made with quinoa, cooked on FoodCaloriesHub

Source: USDA FoodData Central, FDC ID 168917 (SR Legacy), retrieved 2026-03-13. Values are per 100g as published in that record. Consult a healthcare professional for personalized dietary advice.