Cooked Quinoa has 120 kcal per 100g, with 4.4 g protein, 21 g carbohydrates and 1.9 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 15% of the calories in Cooked Quinoa come from protein, a moderate amount. Most of its calories (71%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Quinoa is a seed cooked and eaten like a grain, with a light, fluffy texture and a mildly nutty taste. Cooked, it has about 120 kcal and 4.4 g of protein per 100 g, more protein than rice, and it is naturally gluten-free. Rinsing before cooking removes its bitter coating, and it works in salads, bowls, upma-style dishes and as a rice swap.
Typical portion: A cup of cooked quinoa weighs about 185 g, which works out to roughly 220 kcal and 8 g of protein.
Also known as: quinoa, boiled quinoa, white quinoa, red quinoa, quinoa grain
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 60 kcal | 2.2 g | 10.5 g | 1 g |
| 100 g | 120 kcal | 4.4 g | 21 g | 1.9 g |
| 150 g | 180 kcal | 6.6 g | 31.5 g | 2.8 g |
| 200 g | 240 kcal | 8.8 g | 42 g | 3.8 g |
| 250 g | 300 kcal | 11 g | 52.5 g | 4.8 g |
One serving (100g) is 6% of a 2,000 kcal day and 8% of a 1,500 kcal day. It also gives 4.4 g of protein, which is 4% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Quinoa | 100g | 120 kcal | 4.4 g |
| Cooked Lentils | 100g | 116 kcal | 9 g |
| Cooked Brown Rice | 100g | 112 kcal | 2.6 g |
| Dal | 100g | 110 kcal | 7 g |
| Cooked White Rice | 100g | 130 kcal | 2.7 g |
| Baked Potato | 100g | 93 kcal | 2.5 g |
| Baked Sweet Potato | 100g | 90 kcal | 2 g |
Cooked Quinoa has 120 kcal per 100g. That serving also has 4.4 g protein, 21 g carbohydrates and 1.9 g fat.
Cooked Quinoa has 4.4 g of protein per 100g, so 15% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked Quinoa can fit a weight-loss diet when the portion fits your daily calorie target. At 120 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.