Quinoa Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for Quinoa, the ancient superfood grain. Get detailed nutrition facts including protein, carbohydrates, vitamins, minerals, and fiber content for different quinoa varieties and preparation methods.
How Many Calories Are In Quinoa?
Quinoa Calories by Type and Preparation Method
The calorie content of quinoa varies significantly based on variety, preparation method, and
serving size:
Raw Quinoa Varieties (per 100g):
• White Quinoa: 368 calories
• Red Quinoa: 372 calories
• Black Quinoa: 375 calories
• Tri-Color Quinoa: 370 calories
Cooked Quinoa (per 100g):
• Boiled in Water: 120 calories
• Steamed Quinoa: 120 calories
• Pilaf Style: 140 calories
• With Added Oil: 160-180 calories
Research published in the Journal of Nutrition & Food Sciences
shows that quinoa provides exceptional nutritional value with complete protein containing all
essential amino acids.
Track your daily calorie intake with our calories burned calculator
to maintain optimal energy balance.
Impact of Cooking Methods and Serving Sizes
Cooking Method Impact: Boiling quinoa reduces calories to about 1/3 of raw
weight
Standard Serving Sizes:
• 1/4 cup dry (43g): 158 calories
• 1/2 cup dry (85g): 313 calories
• 1 cup cooked (185g): 222 calories
• 1/2 cup cooked (92g): 110 calories
Calculate your daily macronutrient requirements
to see how quinoa fits into your balanced diet plan.
Quinoa Nutrition Comparison Chart
| Quinoa Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Iron (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|
| White Quinoa (Raw) | 368 | 14.1 | 64.2 | 6.1 | 7.0 | 4.6 | 197 |
| Red Quinoa (Raw) | 372 | 14.8 | 63.8 | 6.3 | 7.2 | 5.2 | 210 |
| Black Quinoa (Raw) | 375 | 15.2 | 63.5 | 6.5 | 7.5 | 5.8 | 220 |
| Cooked Quinoa | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 1.5 | 64 |
| Quinoa Flakes | 380 | 13.8 | 65.5 | 5.8 | 6.5 | 4.2 | 185 |
| Quinoa Flour | 399 | 13.0 | 69.0 | 6.3 | 6.8 | 4.8 | 175 |
Nutritional Comparison Analysis
Highest Protein: Black Quinoa (15.2g per 100g) – Complete protein with all
essential amino acids
Highest Fiber: Black Quinoa (7.5g per 100g) – Excellent for digestive
health
Lowest Calories: Cooked Quinoa (120 calories per 100g) – Best for weight
management
Highest Iron: Black Quinoa (5.8mg per 100g) – Important for preventing
anemia
Best Overall: Red Quinoa – Balanced nutrition with high
antioxidants
Compare with other healthy foods using our
Upma calories calculator
and Idli nutrition calculator.
Health Benefits of Different Quinoa Types
White Quinoa – The Classic Choice
Complete Protein Source: Contains all 9 essential amino acids in optimal
ratios
High in Lysine: Essential amino acid often lacking in plant foods
Gluten-Free: Safe for celiac disease and gluten sensitivity
Quick Cooking: Cooks faster than other quinoa varieties (12-15 minutes)
Mild Flavor: Versatile for both sweet and savory dishes
According to research published in the Journal of the Science of Food and Agriculture,
quinoa has higher nutritive value than traditional cereals and is considered an excellent
functional food.
Red Quinoa – The Antioxidant Powerhouse
Higher Antioxidants: Contains more phenolic compounds than white quinoa
Betalains: Natural pigments with anti-inflammatory properties
Firmer Texture: Maintains shape better in salads and cold dishes
Nutty Flavor: Rich, earthy taste that complements hearty dishes
Heart Health: Higher levels of heart-protective compounds
Studies show that colored quinoa varieties have enhanced antioxidant activity compared to white
varieties.
Track your heart health progress with our heart
rate calculator.
Black Quinoa – The Superfood Champion
Highest Protein: Contains the most protein among quinoa varieties (15.2g per
100g)
Maximum Fiber: Highest fiber content for optimal digestive health
Rich in Anthocyanins: Powerful antioxidants that give the dark color
Anti-Inflammatory: Contains compounds that reduce inflammation
Unique Texture: Slightly crunchy texture even when cooked
Research indicates that black quinoa has the highest antioxidant capacity among all quinoa
varieties,
making it an excellent choice for disease prevention.
Quinoa for Special Dietary Needs
Quinoa for Weight Loss
High Protein Content: 14-15g protein per 100g raw quinoa promotes satiety
High Fiber: 7g fiber per 100g helps control appetite and digestion
Low Glycemic Index: Helps maintain stable blood sugar levels
Portion Control: 1/4 cup dry (43g) provides 158 calories with 6g protein
Meal Replacement: Can replace higher-calorie grains like rice and pasta
Calculate your daily calorie needs with our BMR
calculator
to determine how quinoa fits into your weight loss plan.
Quinoa for Diabetes Management
Low Glycemic Index: GI of 53 helps prevent blood sugar spikes
High Fiber: Slows glucose absorption and improves insulin sensitivity
Magnesium Rich: 197mg per 100g supports glucose metabolism
Portion Awareness: 1/2 cup cooked (92g) provides controlled carbohydrates
Protein Benefits: Helps stabilize blood sugar when combined with carbs
Studies show that quinoa’s moderate glycemic index (53) helps maintain stable blood glucose
levels
compared to refined grains, making it beneficial for diabetes management.
Quinoa for Athletic Performance
Complete Protein: All essential amino acids for muscle recovery and growth
Complex Carbohydrates: Sustained energy release for endurance activities
Iron Content: 4.6mg per 100g supports oxygen transport to muscles
Magnesium: Essential for muscle function and energy production
Easy Digestion: Gluten-free and gentle on the digestive system
NASA has recognized quinoa as an ideal food for long-duration space missions due to its complete
nutrition profile.
Monitor your fitness progress with our body
fat calculator.
Quinoa Cooking Methods and Nutrition Impact
Optimal Cooking Methods for Maximum Nutrition
Rinsing Before Cooking: Removes bitter saponins without affecting nutrition
Water Ratio: Use 2:1 water to quinoa ratio for perfect texture
Cooking Time: 12-15 minutes for white, 15-20 minutes for red/black
Steaming Method: Preserves more nutrients than boiling
Toasting First: Enhances flavor and adds slight nutritional benefits
Nutritional Retention by Method:
• Steaming: 95% nutrient retention
• Boiling: 85% nutrient retention
• Pressure cooking: 90% nutrient retention
• Microwave: 80% nutrient retention
Quinoa Meal Prep and Storage Tips
Batch Cooking: Cook large quantities and store for up to 5 days
Freezing: Cooked quinoa freezes well for up to 3 months
Reheating: Add a splash of water when reheating to restore texture
Cold Preparations: Perfect for salads and cold dishes
Flavor Variations: Cook in broth instead of water for enhanced taste
Proper storage maintains nutritional value and food safety. Learn more about nutrition planning
with our comprehensive macro calculator.
Frequently Asked Questions About Quinoa Nutrition
Is Quinoa Better Than Rice for Weight Loss?
Yes, quinoa is generally better than rice for weight loss. Cooked quinoa contains more protein (4.4g vs 2.7g per 100g), more fiber (2.8g vs 0.4g), and has a lower glycemic index (53 vs 73 for white rice). The higher protein and fiber content promote satiety, helping you feel full longer and potentially eat less throughout the day.
How Much Protein Does Quinoa Really Contain?
Raw quinoa contains 14.1-15.2g of protein per 100g, while cooked quinoa contains about 4.4g per 100g. More importantly, quinoa is a complete protein, containing all 9 essential amino acids in adequate proportions. This makes it one of the few plant-based complete proteins, comparable to animal proteins in amino acid profile.
Is Quinoa Safe for People with Celiac Disease?
Yes, quinoa is naturally gluten-free and safe for people with celiac disease. However, cross-contamination during processing can occur, so look for certified gluten-free quinoa products. Pure quinoa contains no gluten proteins and is an excellent grain substitute for those avoiding gluten.
What’s the Best Way to Prepare Quinoa for Maximum Nutrition?
Rinse quinoa thoroughly before cooking to remove saponins, then steam or boil in a 2:1 water ratio. Avoid overcooking to preserve nutrients. Adding vegetables, herbs, or cooking in vegetable broth can enhance both flavor and nutritional value without significantly increasing calories.
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Plan your complete nutrition with our macro calculator
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References
- Pathan, S., & Siddiqui, R. A. (2022). Nutritional Composition and Bioactive Components in Quinoa (Chenopodium quinoa Willd.) Greens: A Review. Nutrients, 14(3), 558.
- Guo, Z., Deng, X., Ping, C., Li, X., Li, D., Wu, X., Xiao, X., & Kong, R. (2025). Quinoa: Nutritional and phytochemical value, beneficial effects, and future applications. Applied Food Research, 5(1), 100766. https://doi.org/10.1016/j.afres.2025.100766
- Vega-Gálvez A, Miranda M, Vergara J, Uribe E, Puente L, Martínez EA. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. J Sci Food Agric. 2010 Dec;90(15):2541-7. doi: 10.1002/jsfa.4158. PMID: 20814881.
- E, Gordillo-Bastidas & Diaz Rizzolo, Diana. (2016). Quinoa (Chenopodium quinoa Willd), from Nutritional Value to Potential Health Benefits: An Integrative Review. Journal of Nutrition & Food Sciences. 06. 10.4172/2155-9600.1000497.
- Hussain, M. I., Farooq, M., Syed, Q. A., Ishaq, A., Ahmed, A., & Hatamleh, A. A. (2021). Botany, Nutritional Value, Phytochemical Composition and Biological Activities of Quinoa. Plants, 10(11), 2258.
