How many calories are in quinoa?
USDA numbers for cooked quinoa, per 100 g and per cup, with the protein and fiber that set it apart from rice.
Quinoa is a seed cooked and eaten like a grain, and it is often sold as the high-protein alternative to rice. That is true in a modest way: it has more protein and fiber per cup, but it is not lower in calories. The USDA entry used here is for cooked quinoa, which absorbs water and roughly triples in weight, so the dry-versus-cooked mix-up applies here exactly as it does with rice.
Calories in quinoa per 100 g
According to USDA FoodData Central (SR Legacy entry “Quinoa, cooked”), 100 g of quinoa contains 120 calories (502 kJ), 4.4 g of protein, 21 g of carbohydrates and 1.9 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 120 |
| Energy (kilojoules) | 502 kJ |
| Protein | 4.4 g |
| Carbohydrates | 21 g |
| Fiber | 2.8 g |
| Sugars | 0.9 g |
| Total fat | 1.9 g |
| Saturated fat | 0.2 g |
| Sodium | 7 mg |
| Cholesterol | 0 mg |
| Potassium | 172 mg |
| Calcium | 17 mg |
| Iron | 1.5 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of quinoa:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (185 g) | 222 | 929 | 8.1 g | 39 g | 3.6 g |
Macro breakdown
By calories, cooked quinoa is about 71% carbohydrate, 15% protein and 14% fat: 21.3 g of carbs, 4.4 g of protein and 1.9 g of fat per 100 g. Fiber is 2.8 g per 100 g, higher than brown rice, and sodium is just 7 mg before seasoning. That extra protein and fiber is the reason a cup of quinoa tends to hold you longer than a cup of white rice at a similar calorie cost.
How quinoa compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown rice | 123 | 2.7 g | 26 g | 1 g |
| Couscous | 112 | 3.8 g | 23 g | 0.2 g |
| White rice | 130 | 2.7 g | 28 g | 0.3 g |
| Sweet corn | 96 | 3.4 g | 21 g | 1.5 g |
| Pasta | 158 | 5.8 g | 31 g | 0.9 g |
Is quinoa good for weight loss?
At 120 calories per 100 g, cooked quinoa is in the same range as rice, so it is a swap for texture and nutrients rather than a calorie cut. A cup (185 g) is 222 calories with 39.4 g of carbs, 8.1 g of protein and 5.2 g of fiber, and that fiber and protein make it more filling per calorie than white rice, which has 4.3 g of protein and 0.6 g of fiber per cup. Keep the portion to a measured cup, or half a cup (about 93 g and 111 calories) as a base for a salad. Quinoa bowls get expensive on calories from dressings, cheese, nuts and avocado, not from the quinoa, so log those toppings separately. A measured serving with a lean protein and vegetables is the pattern that works; the quinoa itself is rarely the problem.
How to log quinoa in Cal.AI
Search for cooked quinoa and log it by cooked weight, using 185 g for one cup or about 93 g for half a cup, then adjust with the serving minus and plus control. Scan Food recognizes quinoa in a bowl, and Fix Results lets you swap an ingredient if it reads it as rice or couscous. The common mistake is logging the dry weight from the bag against the cooked entry, which understates the portion by about a third.
Frequently asked questions
How many calories are in a cup of cooked quinoa?
One cup of cooked quinoa weighs about 185 g and has about 222 calories, with 39.4 g of carbohydrate, 8.1 g of protein, 3.6 g of fat and 5.2 g of fiber. Half a cup (about 93 g) is about 111 calories. These figures are for quinoa cooked in water with nothing added; oil, dressing or toppings should be logged as their own items.
Does quinoa have more protein than rice?
Yes. Cooked quinoa has 4.4 g of protein per 100 g, compared with 2.7 g in cooked white or brown rice. Per cup, quinoa gives 8.1 g of protein against 4.3 g for white rice and 5.5 g for brown rice. Quinoa also has 2.8 g of fiber per 100 g, more than either rice, and the calories are similar.
Is quinoa lower in calories than rice?
Not really. Cooked quinoa is 120 calories per 100 g, cooked brown rice is 123 and cooked white rice is 130, so the differences are small. Per cup, quinoa (185 g, about 222 calories) sits between white rice (205 calories) and brown rice (248 calories). Choose quinoa for its extra protein and fiber, and measure the portion the same way you would rice.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Quinoa, cooked” (FDC ID 168917). FoodData Central
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