Nutrition facts · Grains, bread and pasta
Calories in Quinoa (cooked)
Cooked quinoa has 120 calories per 100 g, and a 1-cup serving (185 g) has 222 calories. Most of those calories come from carbohydrates, with 21.3 g of carbs per 100 g, alongside 4.4 g of protein and 1.9 g of fat.
Calories come from: Carbs 71% · Fat 14% · Protein 15%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 120 kcal | 4.4 g | 21.3 g | 1.9 g |
| 1 cup, cooked | 185 g | 222 kcal | 8.1 g | 39.4 g | 3.6 g |
Full nutrition (Per 100 g)
| Calories | 120 kcal |
|---|---|
| Protein | 4.4 g |
| Carbohydrates | 21.3 g |
| of which sugars | 0.9 g |
| Fiber | 2.8 g |
| Fat | 1.9 g |
| of which saturated | 0.2 g |
| Sodium | 7 mg |
What changes the calories
- Dry quinoa absorbs water as it cooks, so the same amount weighs much more cooked and has far fewer calories per gram than uncooked quinoa.
- Cooking quinoa in butter, oil or stock, or stirring fat in afterward, adds those extra calories on top of the grain itself.
- How much water is left in the pot changes the weight, so wetter quinoa has slightly fewer calories per gram than drier, fluffier quinoa.
- Portion sizes vary a lot, and a heaped bowl can easily hold more than one cup.
Tips for logging it accurately
- Weigh quinoa after cooking and log it as cooked, or weigh it dry and log it as uncooked, but don't mix the two.
- Log oils, butter, dressings, cheese and other toppings separately, since they can add more calories than the quinoa itself.
- In BerryFit, snap a photo of your quinoa bowl and then adjust the portion weight so the estimate matches what you actually ate.
Log Quinoa (cooked) in seconds
Snap a photo of your meal or search for Quinoa (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked quinoa?
One cup of cooked quinoa (185 g) has 222 calories, with 8.1 g of protein, 39.4 g of carbs and 3.6 g of fat.
How much protein is in quinoa?
Cooked quinoa has 4.4 g of protein per 100 g, or 8.1 g in a 185 g cup.
Does quinoa have fewer calories than rice?
Slightly. Cooked quinoa has 120 calories per 100 g, compared with 130 for cooked white rice.
Is quinoa high in carbs?
Carbs are its main macronutrient, at 21.3 g per 100 g cooked, including 2.8 g of fiber and 0.9 g of sugar.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Quinoa, cooked, FDC ID 168917); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
