Calories in cooked quinoa
A typical serving of cooked quinoa provides about 222 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (185 g)
Calories
222kcal
Protein
8.1g
Carbs
39.4g
Fat
3.5g
Per 100 g
| Calories | 120 kcal |
| Protein | 4.4 g |
| Carbs | 21.3 g |
| Fat | 1.9 g |
| Saturated fat | 0.2 g |
| Fiber | 2.8 g |
| Sugars | 0.9 g |
| Sodium | 7 mg |
Data based on Open Food Facts and public nutrition databases.
Quinoa is technically a seed but is consumed as a grain (pseudocereal). It is one of the few plant-based foods that is a complete protein.
Nutritional benefits
- Contains all nine essential amino acids
- High in magnesium and iron
- Low glycemic index
How to prepare it
- 1.Rinse thoroughly to remove bitter saponins
- 2.Lightly toast in the pot before adding water for a nutty flavor
- 3.Use broth instead of water for extra flavor
Lighter alternatives
Amaranth
Similar nutritional profile but smaller grains
Millet
Similar texture and also gluten-free
Brown rice
More economical whole grain option
Healthy tip
It's the perfect base for nutritious cold salads that hold up well in the refrigerator for several days.
Frequently asked questions
Do you always have to wash it?
Yes, it has a natural coating of saponins that can taste bitter and cause stomach upset.
Is it better than rice?
Nutritiously yes, as it offers more protein, fiber, and minerals than conventional white rice.
Can it be used in desserts?
Absolutely, its neutral flavor works well in puddings or as a base for sweet breakfast bowls.
Popular comparisons
Cooked quinoa vs Amaranth
120 kcal vs 102 kcal
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Cooked quinoa vs Brown long grain rice
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