Quinoa · Chenopodium quinoa

Quinoa, cooked

Nutrition facts per 100 g · edible portion

Herbs And Spices

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2 forms & preparations

Quinoa, cooked Quinoa, uncooked

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Quinoa, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

120 kcal Calories

4.4 g Protein

21.3 g Carbs

1.9 g Fat

Good nutrient density 31/100

How many beneficial nutrients Quinoa, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Quinoa, cooked come from — the split across carbs, fat & protein.

120 kcal / serving

71% from carbs

Carbs 71%

21.3 g per serving
Fat 14%

1.9 g per serving
Protein 15%

4.4 g per serving

What Quinoa, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese27% Copper21% Magnesium15% Phosphorus12% Folate (B9)11% Dietary Fiber10% Zinc10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	21.3 g	8%
Dietary Fiber	2.8 g	10%
Starch	17.6 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.9 g	2%

Protein & Amino Acids	Amount	% DV
Protein	4.4 g	9%
Histidine	127.0 mg	—
Isoleucine	157.0 mg	—
Leucine	261.0 mg	—
Lysine	239.0 mg	—
Methionine	96.0 mg	—
Phenylalanine	185.0 mg	—
Threonine	131.0 mg	—
Tryptophan	52.0 mg	—
Valine	185.0 mg	—
Alanine	183.0 mg	—
Arginine	340.0 mg	—
Aspartic Acid	353.0 mg	—
Cystine	63.0 mg	—
Glutamic Acid	580.0 mg	—
Glycine	216.0 mg	—
Proline	240.0 mg	—
Serine	176.0 mg	—
Tyrosine	83.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	~	—
Vitamin E	0.6 mg	4%
Vitamin K	~	—
Thiamin (B1)	0.1 mg	9%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.1 mg	7%
Folate (B9)	42.0 mcg	11%
Vitamin B12	0.0 mcg	0%

Minerals	Amount	% DV
Calcium	17.0 mg	1%
Iron	1.5 mg	8%
Magnesium	64.0 mg	15%
Phosphorus	152.0 mg	12%
Potassium	172.0 mg	4%
Sodium	7.0 mg	0%
Zinc	1.1 mg	10%
Copper	0.2 mg	21%
Manganese	0.6 mg	27%
Selenium	2.8 mcg	5%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.8 g	—

About Quinoa, cooked

Cooked quinoa is the fluffy, slightly nutty seed that's eaten like a grain — light, with a faint crunch from the little curl that unwinds as it cooks. Native to the Andes, it's become a global staple of healthy bowls, salads and sides.

Unusually for a plant food it's a complete protein, supplying all the essential amino acids, which makes it valuable in vegetarian and vegan diets. Cooked, it's a moderate-calorie source of fiber, magnesium, iron, folate and B vitamins, and it's naturally gluten-free.

Quick to cook and pleasantly versatile, quinoa works hot or cold, sweet or savory — a more nutritious, protein-rich stand-in for rice or couscous.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Quinoa, cooked?

There are 120 calories in 100 g of Quinoa, cooked, or about 222 calories in 1 cup (185 g).

How much protein is in Quinoa, cooked?

Quinoa, cooked contains 4.4 g of protein per 100 g.

How many carbs are in Quinoa, cooked?

Quinoa, cooked has 21.3 g of carbohydrates per 100 g.

How much fat is in Quinoa, cooked?

Quinoa, cooked provides 1.9 g of total fat per 100 g.

What is Quinoa, cooked a good source of?

Quinoa, cooked is an excellent source of Manganese (27% DV) and Copper (21% DV) and a good source of Magnesium, Phosphorus, Folate (B9), Dietary Fiber and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.