Grains and snacks
Boiled quinoa calories and nutrition
A cup of cooked quinoa (185 g) has 222 calories, with 8.1 g of protein, 39 g of carbs and 3.6 g of fat. That is 120 calories per 100 g.
Plain cooked quinoa. Data: USDA FoodData Central, “Quinoa, cooked”. The cup is measured after cooking. Dry quinoa has a different weight and calorie content per cup; added oil and sauces are not included.
Serving size
1 cup, cooked · 185 g
222 calories
- Protein
- 8.1 g15% of calories · 16% DV
- Carbs
- 39 g71% of calories · 14% DV
- Fat
- 3.6 g14% of calories · 5% DV
- Fiber
- 5.2 g
- Sugars
- 1.6 g
- Saturated fat
- 0.4 g
- Sodium
- 13 mg
Calories in cooked quinoa by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked185 g | 222 | 8.1 g | 39 g | 3.6 g |
| ½ cup, cooked92.5 g | 111 | 4.1 g | 20 g | 1.8 g |
| ¼ cup, cooked46.3 g | 56 | 2.0 g | 9.9 g | 0.9 g |
| 100 g100 g | 120 | 4.4 g | 21 g | 1.9 g |
Serving weights are USDA’s household measures for this food.
Boiled quinoa nutrition facts
Per 100 g, 120 calories: 15% from protein, 71% from carbs and 14% from fat.
| Nutrient | Per 100 g | Per serving1 cup, cooked · 185 g | % Daily Value |
|---|---|---|---|
| Calories | 120 | 222 | – |
| Total fat | 1.9 g | 3.6 g | 5% |
| Saturated fat | 0.2 g | 0.4 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 7.0 mg | 13 mg | 1% |
| Total carbohydrate | 21 g | 39 g | 14% |
| Dietary fiber | 2.8 g | 5.2 g | 19% |
| Total sugars | 0.9 g | 1.6 g | – |
| Protein | 4.4 g | 8.1 g | 16% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 17 mg | 31 mg | 2% |
| Iron | 1.5 mg | 2.8 mg | 15% |
| Potassium | 172 mg | 318 mg | 7% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup, cooked), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of cooked quinoa (222 calories) takes about 70 minutes of walking, roughly 8,000 steps.
Compare calories by serving
A cup of cooked quinoa has 222 calories, about the same as a cup of cooked white rice (205 calories). The portions weigh 185 g and 158 g, respectively.
Related foods to explore
Boiled quinoa questions
How much protein is in a cup of cooked quinoa?
A cup of cooked quinoa (185 g) has 8.1 g of protein, 16% of the 50 g Daily Value. That is 4.4 g per 100 g.
How much fiber is in a cup of cooked quinoa?
A cup of cooked quinoa (185 g) has 5.2 g of fiber, 19% of the 28 g Daily Value. That is 2.8 g per 100 g.
How many calories are in half a cup of cooked quinoa?
Half a cup of cooked quinoa (92.5 g) has 111 calories: 1.8 g fat, 20 g carbs (2.6 g of it fiber) and 4.1 g protein.
Is this a cup of dry or cooked quinoa?
This is a cup measured after cooking: 185 g and 222 calories. A dry cup is a different portion; the cooked-cup numbers should not be used for it.
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- U.S. Department of Agriculture, FoodData Central: Quinoa, cooked (FDC ID 168917, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated