Calories in Quinoa, puffed, organic
Generic food Grains and Pasta
Quinoa, puffed, organic contains 379 kcal per 100 g.
Roughly 83% of its calories come from carbohydrates, with 9% from protein and 9% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 90% of the Daily Value for manganese, 31% of the Daily Value for copper and 20% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 379 kcal | |
| Total fat M | 3.6 g | 5% |
| Saturated fat M | 0.43 g | 2% |
| Trans fat M | 0.01 g | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 78.4 g | 29% |
| Dietary fiber M | 3.8 g | 14% |
| Total sugars | not reported | |
| Protein C | 8.3 g | 17% |
| Thiamin (B1) M | 0 mg | 0% |
| Riboflavin (B2) M | 0.22 mg | 17% |
| Niacin (B3) M | 0.82 mg | 5% |
| Pantothenic acid (B5) M | 0.77 mg | 15% |
| Vitamin B6 M | 0.097 mg | 6% |
| Folate (B9) M | 75.3 µg | 19% |
| Calcium M | 38.9 mg | 3% |
| Iron M | 1.8 mg | 10% |
| Magnesium M | 85.7 mg | 20% |
| Phosphorus M | 192 mg | 15% |
| Potassium M | 481 mg | 10% |
| Zinc M | 2 mg | 18% |
| Copper M | 0.28 mg | 31% |
| Manganese M | 2.1 mg | 90% |
% 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 9%
- Carbohydrates 83%
- Fat 9%
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
- Protein8.3 gbelow the median for cereal grains and pasta (median 9 g)
- Fiber3.8 gbelow the median for cereal grains and pasta (median 3.9 g)
- Fat3.6 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.43 gabove the median for cereal grains and pasta (median 0.29 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water8.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.92 g |
|---|---|
| Polyunsaturated fat M | 1.7 g |
Sugars and starch (6)
| Starch M | 70.7 g |
|---|---|
| Sucrose M | 0.79 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.09 g |
|---|---|
| Threonine M | 0.29 g |
| Isoleucine M | 0.28 g |
| Leucine M | 0.5 g |
| Lysine M | 0.27 g |
| Methionine M | 0.15 g |
| Phenylalanine M | 0.3 g |
| Tyrosine M | 0.14 g |
| Valine M | 0.34 g |
| Arginine M | 0.48 g |
| Histidine M | 0.2 g |
| Alanine M | 0.35 g |
| Aspartic acid M | 0.64 g |
| Glutamic acid M | 1.1 g |
| Glycine M | 0.43 g |
| Proline M | 0.38 g |
| Serine M | 0.33 g |
| Hydroxyproline M | 0 g |
| Cysteine M | 0.1 g |
Individual fatty acids (53)
| Linoleic acid (omega-6, 18:2) M | 1.6 g |
|---|---|
| SFA 4:0 M | 0.002 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.003 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.005 g |
| SFA 16:0 M | 0.35 g |
| SFA 18:0 M | 0.024 g |
| SFA 20:0 M | 0.013 g |
| MUFA 18:1 M | 0.8 g |
| PUFA 18:3 M | 0.12 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.021 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.008 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.05 g |
| TFA 14:1 t M | 0 g |
| SFA 15:0 M | 0.002 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0.012 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.004 g |
| TFA 22:1 t M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0.01 g |
| PUFA 18:3 n-6 c,c,c M | 0.001 g |
| MUFA 17:1 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 22:2 M | 0.002 g |
| SFA 11:0 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0.001 g |
| PUFA 20:3 n-9 M | 0 g |
| SFA 5:0 M | 0 g |
| SFA 7:0 M | 0 g |
| SFA 9:0 M | 0 g |
| SFA 21:0 M | 0.001 g |
| SFA 23:0 M | 0 g |
| MUFA 12:1 M | 0 g |
| TFA 20:1 t M | 0 g |
| MUFA 22:1 n-9 M | 0.047 g |
| MUFA 22:1 n-11 M | 0 g |
| TFA 18:2 t M | 0.01 g |
| PUFA 18:3 c M | 0.12 g |
| TFA 18:3 t M | 0 g |
| PUFA 22:3 M | 0 g |
| PUFA 20:5c M | 0 g |
| PUFA 22:5 c M | 0 g |
| PUFA 22:6 c M | 0 g |
| PUFA 20:2 c M | 0.003 g |
Other components (3)
| Water M | 8.4 g |
|---|---|
| Nitrogen M | 1.3 g |
| Ash M | 1.3 g |
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 | 398 | 13.5 g | 70.8 g | 6.8 g |
| Quinoa, NS as to fat | 146 | 4.2 g | 20.2 g | 5.4 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 |
|---|---|---|---|---|
| Quinoa flour, pre-gelatinized, organic | 380 | 9 g | 76.8 g | 4.1 g |
| Buckwheat, puffed, organic | 372 | 8.8 g | 79.9 g | 1.9 g |
| Rice flour, brown | 363 | 7.2 g | 76.5 g | 2.8 g |
| Brown rice, puffed | 377 | 7.8 g | 80.3 g | 2.8 g |
| Cornmeal, degermed, enriched, yellow | 370 | 7.1 g | 79.5 g | 1.8 g |
| Cornmeal, degermed, enriched, white | 370 | 7.1 g | 79.5 g | 1.8 g |
| Cornmeal, degermed, unenriched, yellow | 370 | 7.1 g | 79.5 g | 1.8 g |
| Cornmeal, degermed, unenriched, white | 370 | 7.1 g | 79.5 g | 1.8 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 379 kcal.
How much protein is in quinoa?
Quinoa contains 8.3 g of protein per 100 g (17% of the 50 g Daily Value). About 9% of its calories come from protein. Compared with other cereal grains and pasta, that is below the median (median 9 g).
How many carbs are in quinoa?
Quinoa has 78.4 g of total carbohydrates per 100 g, including 3.8 g of fiber.
How much fat is in quinoa?
Quinoa contains 3.6 g of fat per 100 g, of which 0.43 g is saturated (2% of the Daily Value).
What vitamins and minerals does quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (90% DV), copper (31% DV), magnesium (20% DV), Folate (B9) (19% DV) and zinc (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in quinoa?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does quinoa have the same nutrition not specified and raw?
No. Per 100 g, quinoa, puffed, organic has 379 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: Foundation Foods, record dated October 29, 2026. 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: Foundation Foods, record 2779241. License: CC0 1.0 (U.S. public domain). Source record dated October 29, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.