EatSeeNutrition information: cooked quinoa
| Nutrient | Carbs 100 g | % RI* | Serving (160 g) |
|---|---|---|---|
| Energy | 120 kcal502 kJ | 6% | 192 kcal803 kJ |
| Fat | 1.9 g | 3% | 3 g |
| of which saturated fatty acids | 0.2 g | 1% | 0.3 g |
| Carbs | 18.5 g | 7% | 29.6 g |
| of which sugars | 0.9 g | 1% | 1.4 g |
| Fiber | 2.8 g | - | 4.5 g |
| Protein | 4.4 g | 9% | 7 g |
| Salt | 0.02 g | 0% | 0.03 g |
| Water | 71.6 g | - | 114.6 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked quinoa?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon12 g | 14 kcal | 0.5 g | 2.2 g | 0.2 g |
| 100 g | 120 kcal | 4.4 g | 18.5 g | 1.9 g |
| Serving160 g | 192 kcal | 7 g | 29.6 g | 3 g |
| Cup193 g | 232 kcal | 8.5 g | 35.7 g | 3.7 g |
Vitamins and minerals
In 100 g of cooked quinoa, the most abundant nutrients are phosphorus (22% RI), folate (21%), and magnesium (17%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 172 mg | 9% |
| Calcium | 17 mg | 2% |
| Magnesium | 64 mg | 17% |
| Phosphorus | 152 mg | 22% |
| Iron | 1.5 mg | 11% |
| Zinc | 1.1 mg | 11% |
| Vitamin B1 (thiamin) | 0.11 mg | 10% |
| Vitamin B2 (riboflavin) | 0.11 mg | 8% |
| Vitamin B3 (niacin) | 0.4 mg | 3% |
| Vitamin B6 | 0.12 mg | 9% |
| Folate | 42 µg | 21% |
| Vitamin E | 0.6 mg | 5% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
How cooked quinoa compares with other foods
Cooked quinoa has more calories per 100 g than 16% of the grain products in our chart. Here are foods in the groats, rice, pasta, and cereal category with a similar calorie content (kcal per 100 g):
- Cooked bulgur83 kcal
- Cooked buckwheat groats92 kcal
- Cooked couscous112 kcal
- Cooked millet groats119 kcal
- Cooked quinoa120 kcal
- Cooked barley groats123 kcal
- Cooked brown rice123 kcal
- Cooked parboiled rice123 kcal
- Cooked white rice130 kcal
FAQs
How many calories are in a serving of cooked quinoa?
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How many carbs does cooked quinoa contain?
Data source: USDA FoodData Central, SR28 database - “Quinoa, cooked” (NDB 20137). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.