Macros in Quinoa
Quinoa has about 120 calories per 100 g, with 4.4 g protein, 1.9 g fat and 21.3 g carbs.
Quick answer
120 kcal
calories per 100 g
- Protein
- 4.4 g
- Fat
- 1.9 g
- Carbs
- 21.3 g
These are reference values. Ingredients and preparation can change the result.
Calories in QuinoaServing size calculator
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In your portion
222 kcal
- Protein
- 8.1 g
- Fat
- 3.5 g
- Carbs
- 39.4 g
Next: your food diary
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| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 60 kcal | 2.2 g | 1 g | 10.7 g |
| 100 g | 120 kcal | 4.4 g | 1.9 g | 21.3 g |
| 185 g | 222 kcal | 8.1 g | 3.5 g | 39.4 g |
| 200 g | 240 kcal | 8.8 g | 3.8 g | 42.6 g |
Next: your food diary
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change quinoa calories quickly.
FAQ
How many calories are in quinoa?
Quinoa has about 120 calories per 100 g. A typical cooked cup (185 g) has about 222 calories.
How much protein is in quinoa?
Quinoa has about 4.4 g protein per 100 g and about 8.1 g protein per cooked cup.
Is quinoa good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
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Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026