Calories in Quinoa
Cooked quinoa contains 120 kcal and 4.4g of protein per 100g — a complete-protein grain alternative. Per cup cooked (185g): 222 kcal with 8g protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked quinoa (~185g) | 222 | 39 | 8 | 3.6 | 5.2 |
| 100g cooked quinoa | 120 | 21 | 4.4 | 1.9 | 2.8 |
| 1/4 cup dry quinoa (~43g) | 156 | 28 | 5.6 | 2.5 | 3 |
| 100g dry quinoa | 368 | 64 | 14 | 6.1 | 7 |
Glycemic index
53
About these numbers
Quinoa is one of the few plant foods providing complete protein — all 9 essential amino acids in proportions matching human requirements (DIAAS ~0.85, higher than most plant proteins). Per cup cooked, 8g of protein with 5g fiber and complex carbs. The GI ~53 is medium, glycemic load per cup is ~16 (moderate).
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in quinoa?
- Cooked quinoa: 120 kcal per 100g; 222 kcal per cup. Dry quinoa: 368 kcal per 100g — it roughly triples in volume when cooked.
- Is quinoa healthier than rice?
- For protein content, yes. Quinoa: 8g protein per cup cooked vs 4g for white rice. Higher fiber (5g vs 0.6g). Slightly lower GI. Calorie content is similar. For metabolic health, quinoa is the better default. The price premium is meaningful — rice is much cheaper.
- Quinoa for weight loss?
- Good. Complete protein, moderate fiber, moderate GI. The 8g protein per cup provides better satiety than equivalent rice. For volumetric eating in cuts, quinoa as base grain with vegetables and lean protein is a strong combo.
- Is quinoa good for diabetes?
- Better than refined grains. GI 53 (low-medium), GL per cup ~16 (moderate). The 5g of fiber slows glucose absorption. For T2D meal planning, quinoa is a reasonable substitution for white rice or refined grains.
Track it
Stop estimating. Start tracking.
CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.
Download CalEye free on iOS →