Calories in Quinoa (cooked)
Quinoa (cooked) has about 222 calories per 1 cup cooked (185 g), or 120 kcal per 100 g. That serving gives you 8.1 g protein, 39.4 g carbs and 3.6 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Quinoa, cooked).
| Nutrient | Per 100 g | 1 cup cooked (185 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 120 kcal | 222 kcal | 120 kcal |
| Protein | 4.4 g | 8.1 g | 4.4 g |
| Carbohydrates | 21.3 g | 39.4 g | 21.3 g |
| Fat | 1.9 g | 3.6 g | 1.9 g |
| Fiber | 2.8 g | 5.2 g | 2.8 g |
| Sugar | 0.9 g | 1.6 g | 0.9 g |
| Sodium | 7 mg | 13 mg | 7 mg |
About Quinoa (cooked)
Cooked quinoa is about 120 kcal per 100 g — the same as rice — but with roughly double the protein and more fibre, which is why it gets called a superfood. It is a grain-like seed, not a low-calorie food.
Tip: Use it where you would use rice; the calorie count is similar, the fullness is better.
Burn off 222 kcal
Rough estimates for a 70 kg adult.
- Brisk walking49 min
- Running20 min
- Cycling28 min
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Common questions
How many calories are in quinoa (cooked)?+
About 222 kcal per 1 cup cooked (185 g), or 120 kcal per 100 g. Complete plant protein with more fibre than rice; same calories.
How many calories in 100 g of quinoa (cooked)?+
100 g (100 g) is roughly 120 kcal with 4.4 g protein, 21.3 g carbs and 1.9 g fat.
How much protein is in quinoa (cooked)?+
About 8.1 g per 1 cup cooked. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is quinoa (cooked) good for weight loss?+
Quinoa (cooked) is moderate in calories (120 kcal per 100 g). It can fit a weight-loss diet in a normal portion — the key is keeping the serving to around 185 g and watching what you eat alongside it.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.