Calories in Quinoa

100 g of quinoa has 120 kcal, and 1 cup of quinoa (185 g) has about 222 kcal.

120 kcalper 100 g

222 kcal in 1 cup (185 g)

Low density · 1.2 kcal per g

Protein 4.4g 15% of the calories
Carbs 21.3g 71% of the calories
Fat 1.9g 14% of the calories
Fiber 2.8g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 29 minutes of walking, or 10 minutes of running, for a 70 kg body - context, not a debt to work off.

Quinoa nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (185 g)
Nutrient	Per 100 g	Per serving
Energy	120kcal	222kcal
Fat	1.9g	3.6g
Saturated Fat	0.23g	0.43g
Unsaturated Fat	1.7g	3.1g
Carbs	21.3g	39.4g
Sugars	0.87g	1.6g
Fiber	2.8g	5.2g
Protein	4.4g	8.1g
Salt	0.02g	0.037g
Water	71.6g	132g

Alcohol	0g	0g
Caffeine	0mg	0mg

Starch	17.6g	32.6g

Monounsaturated	0.53g	0.98g
Polyunsaturated	1.1g	2g
Omega-3	0.1g	0.19g
ALA	0.085g	0.16g
DHA	0.015g	0.028g
EPA	0g	0g
Omega-6	0.98g	1.8g
AA	0.003g	0.006g
LA	0.97g	1.8g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.11mg	0.2mg
Vitamin B2 (Riboflavin)	0.11mg	0.2mg
Vitamin B3 (Niacin)	0.41mg	0.76mg
Vitamin B6 (Pyridoxine)	0.12mg	0.23mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	42µg	77.7µg
Vitamin A	0µg	0µg
Vitamin C	0mg	0mg
Vitamin D	0IU	0IU
Vitamin E	0.63mg	1.2mg
Vitamin K	0µg	0µg
Choline	23mg	42.6mg

Calcium	17mg	31.5mg
Copper	0.19mg	0.36mg
Iron	1.5mg	2.8mg
Magnesium	64mg	118mg
Manganese	0.63mg	1.2mg
Phosphorus	152mg	281mg
Potassium	172mg	318mg
Selenium	2.8µg	5.2µg
Zinc	1.1mg	2mg

Beta-carotene	3µg	5.6µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	53µg	98.1µg

Cystine	0.063g	0.12g
Histidine	0.13g	0.23g
Isoleucine	0.16g	0.29g
Leucine	0.26g	0.48g
Lysine	0.24g	0.44g
Methionine	0.096g	0.18g
Phenylalanine	0.18g	0.34g
Threonine	0.13g	0.24g
Tryptophan	0.052g	0.096g
Tyrosine	0.083g	0.15g
Valine	0.18g	0.34g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in quinoa

1 cup (185 g) is 222 kcal, about 11% of a 2,000 kcal day.

High in manganese0.63 mg per 100 g (32% of the daily reference)
Low in fat1.9 g per 100 g
Low in saturated fat0.23 g per 100 g
Low in sugars0.87 g per 100 g
Low in salt0.02 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of quinoa

50 g	60 kcal
100 g	120 kcal
185 g1 cup	222 kcal
200 g	240 kcal
370 g2 servings	444 kcal

Any amount g 222 kcal

Foods with similar calories

Other published foods within reach of 120 kcal per 100 g, so the number has something to sit against.

Rice 9 kcal more 129kcal / 100 g

Pasta 37 kcal more 157kcal / 100 g

Banana 23 kcal less 97kcal / 100 g

Egg 14 kcal more 134kcal / 100 g

Greek yogurt 26 kcal less 94kcal / 100 g

Turkey 19 kcal more 139kcal / 100 g

Questions about quinoa

1 cup of quinoa (185 g) has about 222 kcal, and 100 g has 120 kcal.

1 cup of quinoa (185 g) has 5.2 g of fiber, and 100 g has 2.8 g.

It depends on how it is prepared. Per 100 g: cooked 120 kcal, cooked, fat added 146 kcal, dry 368 kcal. This page shows quinoa (cooked).

100 g of quinoa covers this much of an adult's daily need: manganese 32%, phosphorus 22%, folate 21%, copper 19%.

Yes, fully plant-based with no animal products.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of quinoa (185 g) has about 222 kcal. The calorie calculator works out how many you need.

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