Quinoa (Cooked) Calories & Nutrition Facts
Complete plant protein with all essential amino acids, naturally gluten-free grain.
Quick answer
How many calories are in Quinoa (Cooked)?
Quinoa (Cooked) has 120 calories per 100g. A 1 cup cooked (185g) has about 222 calories. It is a moderate-calorie food, with most calories coming from carbs.
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Practical Portion Guide for Quinoa (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup cooked (185g) | 222 kcal | 8.1g | 40.7g | 35.5g | 3.5g |
| 100g USDA reference | 120 kcal | 4.4g | 22.0g | 19.2g | 1.9g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup cooked (185g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168917 (Quinoa, cooked); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup cooked (185g) | % DV |
|---|---|---|---|---|
| Protein | 4.4g | 9% | 8.1g | 16% |
| Dietary fiber | 2.8g | 10% | 5.2g | 19% |
| Total carbohydrate | 22g | 8% | 40.7g | 15% |
| Total fat | 1.9g | 2% | 3.5g | 5% |
| Sodium | 7mg | 0% | 13mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 172mg | 4% | 318mg | 7% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168917.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 53 (Low)
How Quinoa (Cooked) Fits Into a Diet
Quinoa (Cooked) can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Quinoa (Cooked)
Compare Quinoa (Cooked) With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Brown Rice (Cooked) | 112 kcal | 2.6g | 23g | 0.9g | 1.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Quinoa (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup cooked Quinoa?
1 cup cooked (185g) of Quinoa (Cooked) has about 222 calories, 8.1g protein, 40.7g carbohydrates, 5.2g fiber, and 3.5g fat. The 185g portion weight is the USDA FoodData Central household measure for FDC ID 168917 (Quinoa, cooked), scaled from the 100g reference values.
Is Quinoa (Cooked) high in protein?
Quinoa (Cooked) has 4.4g protein per 100g, which is 9% of the 50g FDA Daily Value. 1 cup cooked (185g) supplies about 8.1g, or 16% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Quinoa (Cooked) a good source of potassium?
USDA FoodData Central lists 172mg potassium per 100g for Quinoa, cooked (FDC ID 168917), which is 4% of the 4,700mg Daily Value. 1 cup cooked (185g) provides about 318mg, or 7% DV.
How many calories are in Quinoa (Cooked)?
Quinoa (Cooked) contains 120 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 18 calories from protein, 88 calories from carbohydrates, and 17 calories from fat; these estimates may not add up exactly to the listed total.
Is Quinoa (Cooked) good for weight loss?
Quinoa (Cooked) can be part of a weight loss diet with 120 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Quinoa (Cooked)?
Quinoa (Cooked) contains 4.4g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Quinoa (Cooked)?
Track Quinoa (Cooked) by grams when precision matters. A practical starting point is 1 cup cooked (185g), which is about 222 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Quinoa (Cooked) keto-friendly?
Quinoa (Cooked) is not ideal for strict keto diets due to its 22g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Quinoa (Cooked) good for diabetics?
Quinoa (Cooked) may fit a diabetes meal plan with a listed glycemic index of 53, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Quinoa (Cooked)?
Calorique's food profile lists vitamins B1, B2, B6, Folate, E and minerals including Manganese, Phosphorus, Magnesium, Iron, Zinc for Quinoa (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Quinoa (Cooked)?
Calorique standardizes Quinoa (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Oats (Rolled)
389 cal · 17g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g
Rye Bread
259 cal · 8.5g protein per 100g