BeslyQuinoa: Calories, Protein, Carbs & Fat
How many calories are in quinoa? 120 per 100 g, and 222 for 1 cup cooked (185 g). That serving carries 8.1 g protein, 39.4 g carbs and 3.5 g fat.
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Quinoa serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 120 | 4.4 | 21.3 | 1.9 |
| 1 oz | 28.4 | 34 | 1.2 | 6 | 0.5 |
| 1 cup cooked | 185 | 222 | 8.1 | 39.4 | 3.5 |
Where the calories in quinoa come from
Counting protein and carbs at 4 calories per gram and fat at 9, quinoa gets 15% of its calories from protein, 71% from carbs and 14% from fat. This split is calculated from the macros listed per 100 g (4.4 g protein, 21.3 g carbs, 1.9 g fat).
Sodium, fiber, sugar and saturated fat in quinoa
A 1 cup cooked (185 g) of quinoa also contains 12.9 mg sodium, 5.2 g fiber, 1.6 g sugar and 0.4 g saturated fat.
| Nutrient | Per 100 g | Per 1 cup cooked (185 g) |
|---|---|---|
| Sodium | 7 mg | 12.9 mg |
| Fiber | 2.8 g | 5.2 g |
| Sugar | 0.9 g | 1.6 g |
| Saturated fat | 0.2 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 172 mg | 318.2 mg |
| Calcium | 17 mg | 31.4 mg |
| Iron | 1.5 mg | 2.8 mg |
| Vitamin C | 0 mg | 0 mg |
How quinoa compares with similar foods
Besly has few foods in the same group, so this compares quinoa with the closest foods by calories per 100 g. At 120 kcal it is number 2 of 5, sorted from lowest to highest.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Sweet Potato | 115 | 1.6 | 17.1 | 4.5 |
| Quinoa (this page) | 120 | 4.4 | 21.3 | 1.9 |
| Plantains | 122 | 1.3 | 31.8 | 0.3 |
| Tilapia | 128 | 26.2 | 0 | 2.6 |
| Oats & Oatmeal | 382 | 13.5 | 68.7 | 6 |
Forms and preparations of quinoa
Across the 4 forms listed for quinoa, calories range from 120 kcal per 100 g (Quinoa) to 368 kcal per 100 g (Quinoa, uncooked).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Quinoa (main entry) | 120 | 4.4 | 21.3 | 1.9 | 1 cup cooked (185 g): 222 kcal |
| Quinoa, uncooked | 368 | 14.1 | 64.2 | 6.1 | — |
| Quinoa, no added fat | 120 | 4.4 | 21.3 | 1.9 | 1 cup, cooked (170 g): 204 kcal |
| Quinoa, fat added | 146 | 4.2 | 20.2 | 5.4 | 1 cup, cooked (170 g): 248 kcal |
Frequently asked questions
How many calories are in 1 cup cooked of quinoa?
1 cup cooked (185 g) of quinoa has 222 calories, with 8.1 g protein, 39.4 g carbs and 3.5 g fat.
How many calories are in 100 g of quinoa?
100 g of quinoa has 120 calories, 4.4 g protein, 21.3 g carbs and 1.9 g fat. One ounce (28.4 g) is 34 calories.
Is quinoa low in carbs?
Carbs supply 71% of the calories in quinoa (protein 15%, fat 14%). Per 100 g there are 21.3 g of carbs, and 1 cup cooked (185 g) has 39.4 g, including 5.2 g of fiber.
Recipes with quinoa
- Curried Quinoa and Cauliflower
- Roasted Veggie Quinoa Bowl
- Grilled Chicken and Avocado Quinoa Pilaf
- Turkey Quinoa Power Bowl
- Grilled Halloumi Quinoa Bowl
- Chickpea Quinoa Salad
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.quinoa). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.