Quinoa, uncooked vs Quinoa, cooked
Nutrition comparison per 100 g.
Quinoa, uncooked
368 kcal
Quinoa, cooked
120 kcal
Calories
368 kcal
120 kcal
Protein
14.1 g
4.4 g
Carbs
64.2 g
21.3 g
Fiber
7.0 g
2.8 g
Fat
6.1 g
1.9 g
Sodium
5 mg
7 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 fewer carbs (21.3 g vs 64.2 g).
- Quinoa, uncooked has more fiber (7.0 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 6.1 g).
| Macronutrients | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Calories | 368 kcal | 120 kcal |
| Protein | 14.1 g | 4.4 g |
| Total Fat | 6.1 g | 1.9 g |
| Total Carbohydrate | 64.2 g | 21.3 g |
| Dietary Fiber | 7.0 g | 2.8 g |
| Water | 13.3 g | 71.6 g |
| Carbohydrates | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 64.2 g | 21.3 g |
| Dietary Fiber | 7.0 g | 2.8 g |
| Starch | 52.2 g | 17.6 g |
| Fats & Fatty Acids | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Total Fat | 6.1 g | 1.9 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, uncooked | Quinoa, cooked |
|---|---|---|
| Protein | 14.1 g | 4.4 g |
| Histidine | 407.0 mg | 127.0 mg |
| Isoleucine | 504.0 mg | 157.0 mg |
| Leucine | 840.0 mg | 261.0 mg |
| Lysine | 766.0 mg | 239.0 mg |
| Methionine | 309.0 mg | 96.0 mg |
| Phenylalanine | 593.0 mg | 185.0 mg |
| Threonine | 421.0 mg | 131.0 mg |
| Tryptophan | 167.0 mg | 52.0 mg |
| Valine | 594.0 mg | 185.0 mg |
| Alanine | 588.0 mg | 183.0 mg |
| Arginine | 1,091.0 mg | 340.0 mg |
| Aspartic Acid | 1,134.0 mg | 353.0 mg |
| Cystine | 203.0 mg | 63.0 mg |
| Glutamic Acid | 1,865.0 mg | 580.0 mg |
| Glycine | 694.0 mg | 216.0 mg |
| Proline | 773.0 mg | 240.0 mg |
| Serine | 567.0 mg | 176.0 mg |
| Tyrosine | 267.0 mg | 83.0 mg |
| Vitamins | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 2.4 mg | 0.6 mg |
| Vitamin K | 0.0 mcg | ~ |
| Thiamin (B1) | 0.4 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 1.5 mg | 0.4 mg |
| Vitamin B6 | 0.5 mg | 0.1 mg |
| Folate (B9) | 184.0 mcg | 42.0 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, uncooked | Quinoa, cooked |
|---|---|---|
| Calcium | 47.0 mg | 17.0 mg |
| Iron | 4.6 mg | 1.5 mg |
| Magnesium | 197.0 mg | 64.0 mg |
| Phosphorus | 457.0 mg | 152.0 mg |
| Potassium | 563.0 mg | 172.0 mg |
| Sodium | 5.0 mg | 7.0 mg |
| Zinc | 3.1 mg | 1.1 mg |
| Copper | 0.6 mg | 0.2 mg |
| Manganese | 2.0 mg | 0.6 mg |
| Selenium | 8.5 mcg | 2.8 mcg |
| Sterols | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, uncooked | Quinoa, cooked |
|---|---|---|
| Ash | 2.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Quinoa, uncooked or Quinoa, cooked?
Quinoa, cooked has fewer calories: 368 kcal for Quinoa, uncooked vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Quinoa, uncooked or Quinoa, cooked?
Quinoa, uncooked has more protein: 14.1 g for Quinoa, uncooked vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Quinoa, uncooked or Quinoa, cooked?
Quinoa, uncooked has more fiber: 7.0 g for Quinoa, uncooked vs 2.8 g for Quinoa, cooked per 100 g.
Is Quinoa, uncooked or Quinoa, cooked 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.