Quinoa Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 120

Calories from Fat 17

% Daily Value*

Total Fat 1.9g2%

Total Carbohydrate 21.3g8%

Dietary Fiber 2.8g10%

Sugars 0.9g2%

Protein 4.4g9%

Sodium 7mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 4.4g

Carbs 21.3g

Fat 1.9g

Source: USDA FoodData Central.

100 g (cooked)

120 kcal 4.4g protein 21.3g carbs 1.9g fat

1 cup cooked (185 g)

222 kcal 8.1g protein 39.4g carbs 3.5g fat

1/2 cup cooked (93 g)

112 kcal 4.1g protein 19.8g carbs 1.8g fat

1/4 cup dry (43 g)

192 kcal 7g protein 34.1g carbs 3g fat

Quinoa FAQ

Is quinoa good for weight loss?

Yes — quinoa is great for weight loss. At 120 calories per 100 g cooked, it provides more protein and fiber than most grains. It keeps blood sugar stable and prevents hunger spikes.

Is quinoa high in protein?

For a grain, yes. Quinoa has 4.4 g of protein per 100 g cooked (14 g dry) and is one of the rare complete plant proteins with all essential amino acids.

How many calories are in quinoa?

Cooked quinoa has about 120 calories per 100 g. One cup (185 g) of cooked quinoa has approximately 222 calories with 8 g of protein, 39 g of carbs, and 4 g of fat.

Is quinoa a complete protein?

Yes. Quinoa is one of the few plant foods that contains all 9 essential amino acids. This makes it especially valuable for vegetarians and vegans as a protein source.

Is quinoa keto-friendly?

Not really. With 18 g of net carbs per 100 g cooked, quinoa is too high-carb for strict keto. A very small portion might fit a moderate low-carb plan.

Is quinoa gluten-free?

Yes. Quinoa is naturally gluten-free and safe for people with celiac disease. It's often used as a wheat/rice substitute in gluten-free cooking.

Is quinoa better than rice?

Quinoa has more protein (4.4 g vs 2.7 g per 100 g cooked), more fiber, and more iron than white rice. It's also a complete protein. Rice is more neutral in flavor and cheaper.

How do I cook quinoa?

Rinse quinoa to remove bitter saponins. Use a 1:2 ratio (1 cup quinoa to 2 cups water). Bring to boil, reduce heat, cover, and simmer for 15 minutes. Fluff with a fork.

Is quinoa good for diabetics?

Yes. Quinoa has a GI of about 53 (low-medium), and its protein and fiber help stabilize blood sugar. It's a much better choice than white rice or pasta for diabetics.

Can I eat quinoa every day?

Yes. Quinoa is safe and nutritious for daily consumption. It provides manganese, magnesium, folate, iron, and complete protein. Vary your grains for dietary diversity.

What does quinoa taste like?

Quinoa has a mild, slightly nutty flavor with a fluffy, slightly chewy texture. It's quite versatile — works in salads, bowls, as a rice substitute, or even in breakfast porridge.

Is quinoa good for gut health?

Yes. Quinoa is rich in fiber (2.8 g per 100 g cooked) that feeds beneficial gut bacteria. Its saponins (when not fully rinsed) also have prebiotic properties.