How many calories are in quinoa?
1 cup cooked (185 g) of quinoa has 222 calories — with 8.1 g of protein, 39.4 g of carbs, and 3.6 g of fat, according to USDA nutrition data.
Quinoa nutrition facts
| Nutrient | Per 1 cup cooked | Per 100 g |
|---|---|---|
| Calories | 222 | 120 |
| Protein | 8.1 g | 4.4 g |
| Carbohydrates | 39.4 g | 21.3 g |
| of which fiber | 5.2 g | 2.8 g |
| of which sugars | 1.6 g | 0.87 g |
| Fat | 3.6 g | 1.92 g |
| of which saturated | 0.4 g | 0.23 g |
| Sodium | 13 mg | 7 mg |
| Potassium | 318 mg | 172 mg |
Source: USDA FoodData Central, SR Legacy — Quinoa, cooked
Where the calories come from
Of the 222 calories in 1 cup cooked of quinoa, roughly 158 come from carbohydrates, 32 from protein, and 32 from fat. The 5.2 g of fiber also slows digestion, which makes those calories more filling than the number suggests.
Frequently asked questions
How many calories are in quinoa?
1 cup cooked (185 g) of quinoa has about 222 calories, based on USDA data (120 calories per 100 g).
How much protein is in quinoa?
1 cup cooked (185 g) provides about 8.1 g of protein (4.4 g per 100 g).
How many carbs are in quinoa?
1 cup cooked (185 g) has about 39.4 g of carbohydrates, including 5.2 g of fiber.
Is quinoa good for weight loss?
Quinoa can absolutely fit a weight-loss diet — at 222 calories per serving, it comes down to portioning it within your daily calorie target.
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