Calories in quinoa

USDA data · Updated October 12, 2026

Quinoa (1 cup, 185 g) has 222 calories, with 8.1 g of protein, 39.4 g of carbohydrates and 3.6 g of fat. Per 100 g, that's 120 kcal.

Values are for Quinoa, cooked. Amounts vary with size, variety and preparation.

Quinoa

Per 1 cup (185 g)

Calories222

Protein8.1 g

Carbohydrates39.4 g

Fiber5.2 g

Sugars1.6 g

Fat3.6 g

Sodium13 mg

Source: USDA FoodData Central.

Calories in quinoa by serving

Serving	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	120	4.4 g	21.3 g	1.9 g
1 cup	185 g	222	8.1 g	39.4 g	3.6 g
1 oz	28 g	34	1.2 g	6 g	0.5 g

Where the calories come from

Protein 15%Carbs 71%Fat 14%

Quinoa has a low energy density (1.2 kcal per gram). It provides 3.7 g of protein per 100 kcal.

Bread, rice & grains: calories compared

Per 100 g	Calories	Protein	Carbs	Fat
Oatmeal	71	2.5 g	12 g	1.5 g
Couscous	112	3.8 g	23.2 g	0.2 g
Quinoa	120	4.4 g	21.3 g	1.9 g
Brown rice	123	2.7 g	25.6 g	1 g
White rice	130	2.7 g	28.2 g	0.3 g
Pasta (cooked)	158	5.8 g	30.9 g	0.9 g
English muffin	235	7.7 g	46 g	1.8 g
Whole-wheat bread	252	12.4 g	42.7 g	3.5 g
Bagel	264	10.6 g	52.4 g	1.3 g
White bread	266	8.8 g	49.4 g	3.3 g
Flour tortilla	306	8.2 g	49.4 g	8 g
Rolled oats (dry)	379	13.2 g	67.7 g	6.5 g

Log it in seconds

In C for Calories, photograph your plate and quinoa is estimated along with everything else on it, or search for it and enter the amount in grams. For packaged versions, scan the barcode to use the label.

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy, FDC ID 168917. Calories are rounded to the nearest whole number and nutrients to one decimal place.

FAQ

Frequently asked questions

How many calories are in quinoa?

222 calories in 1 cup (185 g), or 120 calories per 100 g.

How much protein is in quinoa?

8.1 g of protein in 1 cup (185 g) (4.4 g per 100 g).

How many carbs are in quinoa?

39.4 g of carbohydrates in 1 cup (185 g), including 5.2 g of fiber.