Quinoa calories & macros
120 calories per 100 g · 222 calories per 1 cup (185 g). Quinoa (cooked).
Quinoa stands out among grains because it is a complete protein — a cup delivers about 8 grams along with 5 grams of fiber for roughly 222 calories. That protein-and-fiber combination makes it more filling than white rice at a similar portion. Technically a seed, it cooks like a grain and works as a base for bowls and salads.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (185 g) |
|---|---|---|
| Calories | 120 | 222 |
| Protein | 4.4 g | 8.1 g |
| Carbohydrate | 21.3 g | 39.4 g |
| Fat | 1.9 g | 3.5 g |
| Fiber | 2.8 g | 5.2 g |
Source: USDA FoodData Central #168917 (Quinoa, cooked). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in a cup of quinoa?
A cup of cooked quinoa (185 g) has about 222 calories, 8 g of protein, and 5 g of fiber.
Is quinoa good for weight loss?
Yes. Its complete protein and fiber make it more satiating than most grains, so a moderate portion goes further.