Calories in Quinoa: Cooked and Per Cup

One cup of cooked quinoa (185 g) delivers 222 calories, 8 g of protein, 39 g of carbohydrates, and 4 g of fat, according to USDA FoodData Central (FDC ID 168917).

Quinoa is unusual among grains: it is a complete protein, meaning it contains all nine essential amino acids. That profile — moderate calories, high protein, meaningful fiber — makes it a regular feature in both weight-management and sports-nutrition meal plans. Here is exactly what you get at every common serving size.

Calories and Macros by Serving Size

Serving	Weight	Calories	Protein	Carbs	Fiber	Fat
1/4 cup dry	43 g	156 kcal	5.5 g	27 g	2.5 g	2.5 g
1/2 cup cooked	93 g	111 kcal	4 g	20 g	2.5 g	2 g
1 cup cooked	185 g	222 kcal	8 g	39 g	5 g	4 g
100 g cooked	100 g	120 kcal	4.4 g	21 g	2.8 g	2 g

All values from USDA FoodData Central. Note that dry quinoa roughly triples in weight when cooked, so 1/4 cup dry yields about 3/4 cup cooked.

Macronutrient Breakdown

Quinoa’s standout macro is protein. Most grains supply 2-4 g of protein per cooked cup; quinoa supplies 8 g, and that protein is complete. The carbohydrate fraction is 39 g per cup, but 5 g of that is dietary fiber, which reduces net carbs and slows the glucose response. Fat content is modest at 4 g, primarily unsaturated. The overall calorie density is 1.2 kcal per gram — similar to legumes rather than calorie-dense foods like nuts or oils.

Use the macro calculator to see how a serving of quinoa fits your daily protein and carb targets. If you are tracking net carbs for blood-sugar management, the net carbs calculator will subtract the fiber automatically.

Does It Fit Your Goals?

Weight loss. At 222 calories per cup with 8 g of protein and 5 g of fiber, quinoa is filling relative to its calorie load. Research consistently links higher-protein meals to longer satiety and reduced intake at the next meal. Replacing refined grains (white rice averages 206 cal/cup but only 4 g of protein) with quinoa keeps calories similar while meaningfully raising protein — a practical swap for people trying to hit protein targets. For more on building a sustainable deficit, see how to calculate your macros.

Blood sugar management. Quinoa’s glycemic index is approximately 53 (low-to-medium range). Combined with its fiber and protein, it produces a slower glucose rise than white rice (GI around 73) or white bread (GI around 75). For people managing prediabetes or type 2 diabetes, quinoa is generally considered a safer grain choice — though portion size still matters, since 39 g of total carbs per cup is not negligible.

Endurance and recovery. The complete amino acid profile makes quinoa useful post-workout, particularly for athletes eating plant-heavy diets where getting all nine essential amino acids from a single food source is otherwise difficult.

Practical Notes

• Rinsing: Quinoa seeds are coated with saponins, bitter compounds that affect flavor but not calorie content. Always rinse before cooking.
• Cooking ratio: One part dry quinoa to two parts water; simmer 15 minutes and rest 5. This yields roughly three parts cooked by volume.
• Portion estimation: A standard restaurant grain portion is typically 3/4 to 1 cup cooked — but visual estimates vary. Photographing the bowl gives CalEye enough context to resolve the portion and log it in seconds.

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Snap a photo of your quinoa bowl and let CalEye log the calories and macros for you automatically.