Calories in Quinoa, NS as to fat
Generic food Grains and Pasta
Quinoa, NS as to fat contains 146 kcal per 100 g. A typical serving of 1 cup, cooked (170 g) provides about 248 kcal.
Roughly 55% of its calories come from carbohydrates, with 33% from fat and 11% from protein (estimated with general energy factors).
That is more energy than the typical item in pasta, noodles, cooked grains on FoodFactly, where the median is 128 kcal per 100 g across 17 foods.
100 g provides 20% of the Daily Value for copper, 15% of the Daily Value for magnesium and 12% of the Daily Value for phosphorus.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 146 kcal | |
| Total fat C | 5.4 g | 7% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 7 mg | 2% |
| Sodium C | 184 mg | 8% |
| Total carbohydrates C | 20.2 g | 7% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 0.84 g | |
| Protein C | 4.2 g | 8% |
| Vitamin A C | 37 µg | 4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.94 mg | 6% |
| Vitamin K C | 2.1 µg | 2% |
| Thiamin (B1) C | 0.1 mg | 9% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 0.39 mg | 2% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 40 µg | 10% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 22.6 mg | 4% |
| Calcium C | 17 mg | 1% |
| Iron C | 1.4 mg | 8% |
| Magnesium C | 61 mg | 15% |
| Phosphorus C | 145 mg | 12% |
| Potassium C | 164 mg | 3% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 2.7 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 55%
- Fat 33%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.2 gabove the median for pasta, noodles, cooked grains (median 3.8 g)
- Sugars0.84 gin the top quarter of pasta, noodles, cooked grains (median 0.4 g)
- Fat5.4 gin the top quarter of pasta, noodles, cooked grains (median 1.7 g)
- Saturated fat1.8 gin the top quarter of pasta, noodles, cooked grains (median 0.23 g)
- Sodium184 mgbelow the median for pasta, noodles, cooked grains (median 189 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water69 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.014 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.059 g |
| SFA 6:0 C | 0.041 g |
| SFA 8:0 C | 0.024 g |
| SFA 10:0 C | 0.056 g |
| SFA 12:0 C | 0.066 g |
| SFA 14:0 C | 0.21 g |
| SFA 16:0 C | 0.93 g |
| SFA 18:0 C | 0.32 g |
| MUFA 18:1 C | 1.3 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.03 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.036 g |
| MUFA 22:1 C | 0.026 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 19 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 50 µg |
| Retinol C | 36 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 69 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 40 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Quinoa
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa, uncooked Raw | 368 | 14.1 g | 64.2 g | 6.1 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Quinoa, puffed, organic | 379 | 8.3 g | 78.4 g | 3.6 g |
| Quinoa, puffed | 398 | 13.5 g | 70.8 g | 6.8 g |
| Quinoa, no added fat | 120 | 4.4 g | 21.2 g | 1.9 g |
| Quinoa, fat added | 146 | 4.2 g | 20.2 g | 5.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat groats | 118 | 3.2 g | 19 g | 4 g |
| Bulgur, fat added | 121 | 2.9 g | 17.3 g | 5.1 g |
| Barley | 139 | 2.2 g | 27.2 g | 2.7 g |
| Millet | 118 | 3.5 g | 23.6 g | 1 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Rice, white, long-grain, precooked or instant, enriched, prepared | 124 | 2.2 g | 26.8 g | 0.5 g |
| Pasta, gluten free | 179 | 3.2 g | 38 g | 1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in quinoa?
100 g of quinoa has 146 kcal. 1 cup, cooked (170 g): about 248 kcal.
How much protein is in quinoa?
Quinoa contains 4.2 g of protein per 100 g (8% of the 50 g Daily Value), or 7.1 g in 1 cup, cooked (170 g). About 11% of its calories come from protein. Compared with other pasta, noodles, cooked grains, that is above the median (median 3.8 g).
How many carbs are in quinoa?
Quinoa has 20.2 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.84 g of sugars.
How much fat is in quinoa?
Quinoa contains 5.4 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (20% DV), magnesium (15% DV), phosphorus (12% DV), Vitamin B6 (10% DV) and Folate (B9) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in quinoa?
100 g contains 184 mg of sodium, 8% of the 2,300 mg Daily Value.
Does quinoa have the same nutrition not specified and raw?
No. Per 100 g, quinoa, NS as to fat has 146 kcal, while quinoa, uncooked has 368 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708399. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.