Calories in Quinoa, uncooked
Generic food Raw Grains and Pasta
Quinoa, uncooked contains 368 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 626 kcal.
Roughly 70% of its calories come from carbohydrates, with 15% from protein and 15% 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 88% of the Daily Value for manganese, 66% of the Daily Value for copper and 47% of the Daily Value for magnesium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 368 kcal | |
| Total fat M | 6.1 g | 8% |
| Saturated fat C | 0.71 g | 4% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 5 mg | 0.2% |
| Total carbohydrates C | 64.2 g | 23% |
| Dietary fiber M | 7 g | 25% |
| Total sugars | not reported | |
| Protein M | 14.1 g | 28% |
| Vitamin A M | 1 µg | 0.1% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 2.4 mg | 16% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.36 mg | 30% |
| Riboflavin (B2) M | 0.32 mg | 24% |
| Niacin (B3) M | 1.5 mg | 10% |
| Pantothenic acid (B5) M | 0.77 mg | 15% |
| Vitamin B6 M | 0.49 mg | 29% |
| Folate (B9) C | 184 µg | 46% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 70.2 mg | 13% |
| Calcium M | 47 mg | 4% |
| Iron M | 4.6 mg | 25% |
| Magnesium M | 197 mg | 47% |
| Phosphorus M | 457 mg | 37% |
| Potassium M | 563 mg | 12% |
| Zinc M | 3.1 mg | 28% |
| Copper M | 0.59 mg | 66% |
| Manganese M | 2 mg | 88% |
| Selenium M | 8.5 µg | 15% |
% 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 15%
- Carbohydrates 70%
- Fat 15%
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
- Protein14.1 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber7 gabove the median for cereal grains and pasta (median 3.9 g)
- Fat6.1 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.71 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium5 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water13.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 3.3 g |
Sugars and starch (1)
| Starch M | 52.2 g |
|---|
Amino acids (18)
| Tryptophan M | 0.17 g |
|---|---|
| Threonine M | 0.42 g |
| Isoleucine M | 0.5 g |
| Leucine M | 0.84 g |
| Lysine M | 0.77 g |
| Methionine M | 0.31 g |
| Cystine M | 0.2 g |
| Phenylalanine M | 0.59 g |
| Tyrosine M | 0.27 g |
| Valine M | 0.59 g |
| Arginine M | 1.1 g |
| Histidine M | 0.41 g |
| Alanine M | 0.59 g |
| Aspartic acid M | 1.1 g |
| Glutamic acid M | 1.9 g |
| Glycine M | 0.69 g |
| Proline M | 0.77 g |
| Serine M | 0.57 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.047 g |
| Linoleic acid (omega-6, 18:2) M | 3 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.6 g |
| SFA 18:0 M | 0.037 g |
| SFA 20:0 M | 0.03 g |
| MUFA 18:1 M | 1.4 g |
| PUFA 18:3 M | 0.26 g |
| PUFA 20:4 M | 0.009 g |
| SFA 22:0 M | 0.03 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.093 g |
| MUFA 22:1 M | 0.083 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0.01 g |
| MUFA 24:1 c M | 0.017 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 21:5 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 8 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 163 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 1 µg |
| Tocopherol, beta M | 0.08 mg |
| Tocopherol, gamma M | 4.6 mg |
| Tocopherol, delta M | 0.35 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (9)
| Water M | 13.3 g |
|---|---|
| Ash M | 2.4 g |
| Energy C | 1,539 kJ |
| Vitamin A, IU ? | 14 IU |
| Vitamin K (Menaquinone-4) M | 1.1 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 184 µg |
| Betaine M | 630 mg |
Other forms of Quinoa
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, 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 |
|---|---|---|---|---|
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Millet, raw Raw | 378 | 11 g | 72.9 g | 4.2 g |
| Teff, uncooked Raw | 367 | 13.3 g | 73.1 g | 2.4 g |
| Wild rice, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
| Flour, amaranth | 378 | 13.2 g | 68.8 g | 6.2 g |
| Spelt, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 g |
| Noodles, egg, spinach, enriched, dry Dried or dry | 382 | 14.6 g | 70.3 g | 4.6 g |
| Flour, quinoa | 378 | 11.9 g | 69.5 g | 6.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw quinoa?
100 g of raw quinoa has 368 kcal. 1 cup (170 g): about 626 kcal.
Is raw quinoa high in protein?
Raw quinoa contains 14.1 g of protein per 100 g (28% of the 50 g Daily Value), or 24 g in 1 cup (170 g). About 15% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in raw quinoa?
Raw quinoa has 64.2 g of total carbohydrates per 100 g, including 7 g of fiber.
How much fat is in raw quinoa?
Raw quinoa contains 6.1 g of fat per 100 g, of which 0.71 g is saturated (4% of the Daily Value).
What vitamins and minerals does raw quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (88% DV), copper (66% DV), magnesium (47% DV), Folate (B9) (46% DV) and phosphorus (37% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw quinoa?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does quinoa have the same nutrition raw and cooked?
No. Per 100 g, quinoa, uncooked has 368 kcal, while quinoa, cooked has 120 kcal. Cooking 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168874. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.