Quinoa, cooked vs Quinoa, uncooked
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Quinoa, uncooked
368 kcal
Calories
120 kcal
368 kcal
Protein
4.4 g
14.1 g
Carbs
21.3 g
64.2 g
Fiber
2.8 g
7.0 g
Fat
1.9 g
6.1 g
Sodium
7 mg
5 mg
Key takeaways
- Quinoa, cooked has 67% fewer calories (120 kcal vs 368 kcal).
- Quinoa, uncooked has more protein (14.1 g vs 4.4 g).
- Quinoa, cooked has more carbs (21.3 g vs 64.2 g).
- Quinoa, uncooked has more fiber (7.0 g vs 2.8 g).
- Quinoa, cooked has more fat (1.9 g vs 6.1 g).
| Macronutrients | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Calories | 120 kcal | 368 kcal |
| Protein | 4.4 g | 14.1 g |
| Total Fat | 1.9 g | 6.1 g |
| Total Carbohydrate | 21.3 g | 64.2 g |
| Dietary Fiber | 2.8 g | 7.0 g |
| Water | 71.6 g | 13.3 g |
| Carbohydrates | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 21.3 g | 64.2 g |
| Dietary Fiber | 2.8 g | 7.0 g |
| Starch | 17.6 g | 52.2 g |
| Fats & Fatty Acids | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Total Fat | 1.9 g | 6.1 g |
| Saturated Fat | ~ | 0.7 g |
| Monounsaturated Fat | ~ | 1.6 g |
| Polyunsaturated Fat | ~ | 3.3 g |
| Omega-3 Fatty Acids | ~ | 260.0 mg |
| Omega-6 Fatty Acids | ~ | 2,977.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Protein | 4.4 g | 14.1 g |
| Histidine | 127.0 mg | 407.0 mg |
| Isoleucine | 157.0 mg | 504.0 mg |
| Leucine | 261.0 mg | 840.0 mg |
| Lysine | 239.0 mg | 766.0 mg |
| Methionine | 96.0 mg | 309.0 mg |
| Phenylalanine | 185.0 mg | 593.0 mg |
| Threonine | 131.0 mg | 421.0 mg |
| Tryptophan | 52.0 mg | 167.0 mg |
| Valine | 185.0 mg | 594.0 mg |
| Alanine | 183.0 mg | 588.0 mg |
| Arginine | 340.0 mg | 1,091.0 mg |
| Aspartic Acid | 353.0 mg | 1,134.0 mg |
| Cystine | 63.0 mg | 203.0 mg |
| Glutamic Acid | 580.0 mg | 1,865.0 mg |
| Glycine | 216.0 mg | 694.0 mg |
| Proline | 240.0 mg | 773.0 mg |
| Serine | 176.0 mg | 567.0 mg |
| Tyrosine | 83.0 mg | 267.0 mg |
| Vitamins | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 1.0 mcg |
| Vitamin C | 0.0 mg | ~ |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | 0.6 mg | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.4 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.5 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate (B9) | 42.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Calcium | 17.0 mg | 47.0 mg |
| Iron | 1.5 mg | 4.6 mg |
| Magnesium | 64.0 mg | 197.0 mg |
| Phosphorus | 152.0 mg | 457.0 mg |
| Potassium | 172.0 mg | 563.0 mg |
| Sodium | 7.0 mg | 5.0 mg |
| Zinc | 1.1 mg | 3.1 mg |
| Copper | 0.2 mg | 0.6 mg |
| Manganese | 0.6 mg | 2.0 mg |
| Selenium | 2.8 mcg | 8.5 mcg |
| Sterols | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, cooked | Quinoa, uncooked |
|---|---|---|
| Ash | 0.8 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Quinoa, uncooked?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Quinoa, cooked or Quinoa, uncooked?
Quinoa, uncooked has more protein: 4.4 g for Quinoa, cooked vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Quinoa, cooked or Quinoa, uncooked?
Quinoa, uncooked has more fiber: 2.8 g for Quinoa, cooked vs 7.0 g for Quinoa, uncooked per 100 g.
Is Quinoa, cooked or Quinoa, uncooked healthier?
Quinoa, cooked is lower in calories, and Quinoa, uncooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.