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Quinoa (cooked)
Bread, Grains & Pasta

Quinoa (cooked) nutrition facts

Per 1 cup · 185 g

Calories
222
11%
of a 2,000 cal day
  • Protein
    8.1g
    15% of calories
  • Carbs
    39g
    71% of calories
  • Fat
    3.6g
    15% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Quinoa (cooked) (1 cup, 185 g) has 222 calories, with 8.1 g of protein, 39 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (71% of calories). It is high in iron (34% DV), magnesium (28% DV) and phosphorus (40% DV).

Per 100 g
120cal
low energy density
Protein per 100 cal
3.6g
Net carbs
34g
carbs minus fiber
Fiber
5.2g
1.6 g sugar

High in

20%+ of the daily value

  • Iron34%
  • Magnesium28%
  • Phosphorus40%
  • Copper39%
  • Manganese51%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Thiamine16%
  • Riboflavin (B2)16%
  • Vitamin B618%
  • Folate (B9)19%
  • Zinc18%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (185 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K0 μg
0%
Thiamine0.2 mg
16%
Riboflavin (B2)0.2 mg
16%
Niacin1 mg
5%
Vitamin B60.2 mg
18%
Folate (B9)78 μg
19%
Vitamin B120 μg
0%
Choline43 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium31 mg
3%
Iron3 mg
34%
Potassium318 mg
7%
Magnesium118 mg
28%
Phosphorus281 mg
40%
Zinc2 mg
18%
Copper0.4 mg
39%
Manganese1 mg
51%
Selenium5 μg
9%
Full breakdown · 32 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.2 g—
Isoleucine0.3 g—
Leucine0.5 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.2 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats2 g—
Proline0.4 g—
Retinol0 μg—
Serine0.3 g—
Starch33 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 222 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 42min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Quinoa (cooked)?

One serving of Quinoa (cooked) (1 cup) has 222 calories, which works out to 120 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Quinoa (cooked) high in protein?

Not especially. It has 8.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa (cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quinoa (cooked)?

13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Quinoa (cooked)?

1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with quinoa

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