Calories in Quinoa, cooked
Generic food Cooked Grains and Pasta
Quinoa, cooked contains 120 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 222 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from protein and 14% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 27% of the Daily Value for manganese, 21% of the Daily Value for copper and 15% of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, 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 | 120 kcal | |
| Total fat M | 1.9 g | 2% |
| Saturated fat I | 0.23 g | 1% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 7 mg | 0.3% |
| Total carbohydrates C | 21.3 g | 8% |
| Dietary fiber M | 2.8 g | 10% |
| Total sugars M | 0.87 g | |
| Protein M | 4.4 g | 9% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.63 mg | 4% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.11 mg | 9% |
| Riboflavin (B2) M | 0.11 mg | 8% |
| Niacin (B3) M | 0.41 mg | 3% |
| Vitamin B6 M | 0.12 mg | 7% |
| Folate (B9) C | 42 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 23 mg | 4% |
| Calcium M | 17 mg | 1% |
| Iron M | 1.5 mg | 8% |
| Magnesium M | 64 mg | 15% |
| Phosphorus M | 152 mg | 12% |
| Potassium M | 172 mg | 4% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.19 mg | 21% |
| Manganese M | 0.63 mg | 27% |
| Selenium M | 2.8 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 15%
- Carbohydrates 71%
- Fat 14%
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
- Protein4.4 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber2.8 gbelow the median for cereal grains and pasta (median 3.9 g)
- Sugars0.87 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.9 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.23 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium7 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water71.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.53 g |
|---|---|
| Polyunsaturated fat I | 1.1 g |
Sugars and starch (1)
| Starch M | 17.6 g |
|---|
Amino acids (18)
| Tryptophan M | 0.052 g |
|---|---|
| Threonine M | 0.13 g |
| Isoleucine M | 0.16 g |
| Leucine M | 0.26 g |
| Lysine M | 0.24 g |
| Methionine M | 0.096 g |
| Cystine M | 0.063 g |
| Phenylalanine M | 0.19 g |
| Tyrosine M | 0.083 g |
| Valine M | 0.19 g |
| Arginine M | 0.34 g |
| Histidine M | 0.13 g |
| Alanine M | 0.18 g |
| Aspartic acid M | 0.35 g |
| Glutamic acid M | 0.58 g |
| Glycine M | 0.22 g |
| Proline M | 0.24 g |
| Serine M | 0.18 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0.015 g |
| Linoleic acid (omega-6, 18:2) I | 0.97 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0 g |
| SFA 16:0 I | 0.2 g |
| SFA 18:0 I | 0.012 g |
| MUFA 18:1 I | 0.47 g |
| PUFA 18:3 I | 0.085 g |
| PUFA 20:4 I | 0.003 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.031 g |
| MUFA 22:1 I | 0.027 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (14)
| Beta-carotene I | 3 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 53 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.03 mg |
| Tocopherol, gamma M | 1.2 mg |
| Tocopherol, delta M | 0.11 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 71.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.76 g |
| Theobromine Z | 0 mg |
| Energy C | 503 kJ |
| Vitamin A, IU I | 5 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 42 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
|---|---|---|---|---|
| Noodles, egg, spinach, enriched, cooked Cooked | 132 | 5 g | 24.3 g | 1.6 g |
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
| Amaranth grain, cooked Cooked | 102 | 3.8 g | 18.7 g | 1.6 g |
| Rice, wild, 100%, cooked, NS as to fat Cooked | 122 | 3.9 g | 20.6 g | 3.1 g |
| Rice, wild, 100%, cooked, fat added Cooked | 122 | 3.9 g | 20.6 g | 3.1 g |
| Brown rice, long-grain, cooked Cooked | 123 | 2.7 g | 25.6 g | 0.97 g |
| Buckwheat groats, roasted, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 g |
| Wild rice, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Oats vs Quinoa, cookedQuinoa, cooked vs Brown rice, long-grain, cookedWhite rice, long-grain, cooked vs Quinoa, cooked
Frequently asked questions
How many calories are in cooked quinoa?
100 g of cooked quinoa has 120 kcal. 1 cup (185 g): about 222 kcal.
How much protein is in cooked quinoa?
Cooked quinoa contains 4.4 g of protein per 100 g (9% of the 50 g Daily Value), or 8.1 g in 1 cup (185 g). About 15% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked quinoa?
Cooked quinoa has 21.3 g of total carbohydrates per 100 g, including 2.8 g of fiber and 0.87 g of sugars.
How much fat is in cooked quinoa?
Cooked quinoa contains 1.9 g of fat per 100 g, of which 0.23 g is saturated (1% of the Daily Value).
What vitamins and minerals does cooked quinoa contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (27% DV), copper (21% DV), magnesium (15% DV), phosphorus (12% DV) and Folate (B9) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked quinoa?
100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does quinoa have the same nutrition cooked and raw?
No. Per 100 g, quinoa, cooked has 120 kcal, while quinoa, uncooked has 368 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 168917. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.