Dry quinoa: 368 kcal per 100 g

Nutrition information: dry quinoa

Nutrient	Carbs 100 g	% RI*	Serving for 1 people (60 g)
Energy	368 kcal1540 kJ	18%	221 kcal925 kJ
Fat	6.1 g	9%	3.7 g
of which saturated fatty acids	0.7 g	3%	0.4 g
Carbs	57.2 g	22%	34.3 g
of which sugars	-	-	-
Fiber	7 g	-	4.2 g
Protein	14.1 g	28%	8.5 g
Salt	0.01 g	0%	0.01 g
Water	13.3 g	-	8 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 dry 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 tablespoon11 g	40 kcal	1.6 g	6.3 g	0.7 g
Serving for 1 people60 g	221 kcal	8.5 g	34.3 g	3.7 g
100 g	368 kcal	14.1 g	57.2 g	6.1 g
Cup177 g	651 kcal	25 g	101.2 g	10.8 g

Vitamins and minerals

In 100 g of dry quinoa, the highest amounts are folate (92% DV), phosphorus (65%), and magnesium (53%). We show nutrients that provide at least 2% DV per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	563 mg	28%
Calcium	47 mg	6%
Magnesium	197 mg	53%
Phosphorus	457 mg	65%
Iron	4.6 mg	33%
Zinc	3.1 mg	31%
Vitamin B1 (thiamin)	0.36 mg	33%
Vitamin B2 (riboflavin)	0.32 mg	23%
Vitamin B3 (niacin)	1.5 mg	9%
Vitamin B6	0.49 mg	35%
Folate	184 µg	92%
Vitamin E	2.4 mg	20%

Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.

Dry quinoa compared with other foods

Dry quinoa has more calories per 100 g than 71% of the grain products in our chart. Here are foods in the category groats, rice, pasta, and cereal with similar calorie counts (kcal per 100 g):

Dry whole-wheat pasta352 kcal
All-purpose flour364 kcal
Dry white rice365 kcal
Dry brown rice367 kcal
Dry quinoa368 kcal
Dry semolina369 kcal
Dry wheat pasta371 kcal
Dry parboiled rice374 kcal
Dry couscous376 kcal

Dry quinoa in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

2000 kcal meal plan - day 7: quinoa bowl with edamame and peanut sauce
Vegan diet - day 3: quinoa bowl with edamame and peanut sauce
High-protein diet - day 2: salmon, quinoa, and spinach salad
Lactose-free diet - day 6: quinoa bowl with roasted sweet potato and black beans

Recipes with this ingredient

Quinoa bowl with roasted sweet potato and black beans - about 656 kcal per serving
Quinoa bowl with edamame and peanut sauce - about 434 kcal per serving
Salmon, quinoa, and spinach salad – about 445 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a 1-person serving of dry quinoa?

A 1-person serving of dry quinoa (about 60 g) has about 221 kcal: 8.5 g protein, 34.3 g carbs, and 3.7 g fat.

How many calories are in 100 g of dry quinoa?

100 g of dry quinoa has 368 kcal (1540 kJ). By comparison, 100 g of cooked quinoa has 120 kcal.

How much protein is in dry quinoa?

Dry quinoa has 14.1 g of protein per 100 g, and a 1-person serving weighs about 8.5 g.

How many carbs are in dry quinoa?

100 g of dry quinoa contains 57.2 g of digestible carbs and 7 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Quinoa, uncooked” (NDB 20035). 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: 9 November 2026. How we compile our calorie chart.