Quinoa is a seed from a South American plant that is almost always cooked before eating, commonly used as a grain substitute in salads, grain bowls, soups and as a side dish in place of rice or couscous. The figures below reflect the raw, uncooked seed; once boiled, the weight roughly triples and the calorie density drops accordingly. Per 100 g raw, quinoa provides 362 kcal, 13.3 g of protein, 6.5 g of fat and 58.6 g of carbohydrates, with a notable 8.3 g of dietary fibre and 4.2 g of sugars. It is a meaningful source of potassium (563 mg), magnesium (188 mg) and folate (184 mcg) per 100 g. Suitable for vegan, vegetarian, gluten-free, dairy-free, pescatarian, Mediterranean and low-FODMAP dietary patterns.
How many calories in quinoa?
Raw quinoa contains 362 kcal per 100 g, but a typical cooked serving of around 185 g (from roughly 65 g raw) comes to approximately 220 kcal. The calorie density drops significantly once the grain absorbs water during cooking.
How much protein is in quinoa?
Raw quinoa contains 13.3 g of protein per 100 g, which is notably high for a grain-like food. A standard cooked portion of 185 g provides around 8 g of protein.
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free and appears on the gluten-free diet list. It is a common choice for people avoiding wheat, barley and rye, though those with coeliac disease should look for certified gluten-free labelling to avoid cross-contamination during processing.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 362 kcal |
| Protein | 13.3 g |
| Fat | 6.5 g |
| Carbs | 58.6 g |
| Sugars | 4.2 g |
| Fiber | 8.3 g |
| Starch | 52.2 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.71 g |
| Monounsaturated | 1.6 g |
| Polyunsaturated | 3.1 g |
| Trans | 0 g |
| Omega-3 | 0.28 g |
| Omega-6 | 2.5 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 47.0 mg |
| Iron | 3.9 mg |
| Magnesium | 188 mg |
| Phosphorus | 403 mg |
| Potassium | 563 mg |
| Sodium | 5.0 mg |
| Zinc | 3.1 mg |
| Copper | 0.47 mg |
| Manganese | 2.0 mg |
| Selenium | 1.1 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.3 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.34 mg |
| Riboflavin (B2) | 0.29 mg |
| Niacin (B3) | 0.80 mg |
| Pantothenic acid (B5) | 0.77 mg |
| Vitamin B6 | 0.30 mg |
| Folate (B9) | 184 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 70.2 mg |
Other cooking states of Quinoa
Cooked quinoa (132 kcal).
