Foods · Grains and pasta
Calories in quinoa (cooked)
Quinoa (cooked): about 120 calories per 100 g. A portion of 1 cup (185 g) has about 222 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 120 | 4.4 g | 21.3 g | 1.9 g |
| 1 cup | 185 g | 222 | 8.1 g | 39.4 g | 3.6 g |
Where the calories come from
- Protein 15%
- Carbs 71%
- Fat 14%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 120 kcal |
| Protein | 4.4 g |
| Carbohydrate | 21.3 g |
| of which sugars | 0.9 g |
| Fibre | 2.8 g |
| Fat | 1.9 g |
| of which saturated | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 172 mg |
| Calcium | 17 mg |
| Iron | 1.5 mg |
| Water | 71.6 g |
How it compares with other grains and pasta
Among the 8 grains and pasta listed on this site, quinoa (cooked) ranks number 3 from the lowest in calories per 100 g, and number 4 from the highest in protein per 100 g.
Fewer calories per 100 g
- Couscous (cooked) 112 cal
- Oatmeal (cooked) 71 cal
More calories per 100 g
- Brown rice (cooked) 123 cal
- White rice (cooked) 130 cal
- Whole-wheat pasta (cooked) 149 cal
What 222 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of quinoa (cooked) (1 cup, 222 calories) equals about 50 minutes of walking or 23 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Quinoa, cooked”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in quinoa (cooked) (1 cup)?
About 222 calories (≈). That is 1 cup (185 g) of quinoa (cooked), using the USDA reference value of 120 calories per 100 g.
How many calories are in 100 grams of quinoa (cooked)?
About 120 calories (≈). One ounce (28 g) is about 34 calories.
How much protein is in quinoa (cooked)?
4.4 g per 100 g, and about 15% of its calories come from protein (≈). A portion of 1 cup has about 8.1 g.
Source
- USDA FoodData Central, SR Legacy: Quinoa, cooked (FDC ID 168917)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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