QUICK ANSWER
How many calories are in quinoa?
Cooked quinoa provides 120 kcal per 100 g. Scale from the edible portion and keep other states separate.
120 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Quinoa nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 120 kcal
- Protein
- 4.4 g
- Carbohydrate
- 21.3 g
- Fat
- 1.92 g
- Fibre
- 2.8 g
- Magnesium
- 64 mg
- Iron
- 1.49 mg
- Zinc
- 1.09 mg
Source: USDA FoodData Central SR Legacy record 168917. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
4.4 g per 100 g. From Quinoa, cooked.
Carbohydrate
21.3 g per 100 g. From Quinoa, cooked.
Fat
1.92 g per 100 g. From Quinoa, cooked.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where quinoa fits in a varied eating pattern.
Magnesium
64 mg per 100 g in the selected USDA record.
Iron
1.49 mg per 100 g in the selected USDA record.
Zinc
1.09 mg per 100 g in the selected USDA record.
Folate
42 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked
Selected reference.
Uncooked
Mapped separately; dry and cooked weights are not interchangeable.
Seasoned pilaf or salad
Log oil, dressing, vegetables and other ingredients as a recipe.
Flakes or flour
Not represented by the selected cooked-grain record.
PRACTICAL CONTEXT
How quinoa can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 120 kcal per 100 g, the 50 g example is 60 kcal.
Fibre check
The selected record lists 2.8 g fibre per 100 g.
Protein check
The selected record lists 4.4 g protein per 100 g.
Best logging move
Use cooked weight with this entry and count cooking fat, dressing and mix-ins separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep uncooked quinoa sealed in a cool, dry place.
After opening or cooking
Keep cooked quinoa covered and chilled when not being served.
Prepare
Use clean utensils when portioning from a prepared batch.
Safety boundary
The nutrient record does not set storage times; follow current local food-safety guidance for cooked grains.
PHOTO LOGGING
How to log quinoa more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Quinoa, cooked.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Quinoa calorie and nutrition questions
How many calories are in 100 g of quinoa?
120 kcal in the selected Quinoa, cooked record.
How much fibre is in quinoa?
2.8 g per 100 g in the selected record.
Which quinoa state does this page use?
Quinoa, cooked. Preparation and edible state are part of the answer.
Are uncooked and cooked quinoa grams interchangeable?
No. USDA lists uncooked quinoa separately because cooking changes water weight.
How are the portion calories calculated?
Each portion is scaled from 120 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Quinoa, cooked, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central SR Legacy record 168917 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.