Quinoa, cooked
Per 1 cup, cooked (185g) — verified against USDA FoodData Central (fdcId 168917).
| Nutrient | Per 1 cup, cooked | Per 100g |
|---|---|---|
| Calories | 222 kcal | 120 kcal |
| Protein | 8.1g | 4.4g |
| Carbohydrate | 39.4g | 21.3g |
| — of which sugar | 1.6g | 0.87g |
| Fiber | 5.2g | 2.8g |
| Fat | 3.6g | 1.92g |
| — of which saturated | 0.4g | 0.23g |
| Sodium | 13mg | 7mg |
For context, 222 kcal is roughly equivalent to a 52-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 235g of quinoa, cooked — roughly 1.3× the 1 cup, cooked serving above.
About this food
Cooked quinoa carries a similar carbohydrate load to cooked rice per 100g but with meaningfully more protein and fiber, and unlike most grains, quinoa's protein includes all nine essential amino acids in useful amounts — a trait it shares with animal proteins but that most plant-based grains and starches don't have on their own.
Botanically, quinoa is a seed rather than a true cereal grain, though it's prepared and eaten the same way as rice or other grains and is grouped that way nutritionally on this site. The figures here describe cooked quinoa; like rice, it absorbs substantial water during cooking, so dry quinoa is considerably more calorie- and nutrient-dense per gram than the cooked result.
Its combination of complete protein, meaningful fiber, and complex carbohydrate makes quinoa a somewhat denser substitute for rice in a similar role — same use in a meal, modestly higher protein and fiber for a similar carbohydrate contribution.
For a full daily target across calories and all three macros, try the macro calculator.
Similar foods
Add foods like this to a meal plan.
Build my meal plan